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Workout of the Day


July 16, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 15 July 2014 20:03


Advanced

For 20 minutes do:

3 hang power cleans #75

6 dips

9 box jumps

27 double unders


Intermediate

For 15 minutes do:

3 hang power cleans #55

6 dips

9 box jumps or step ups

27 double or single unders


Beginner

For 15 minutes do:

3 hang power cleans #15-25

6 dips

9 step ups

18 single unders


Use bands for the dips as needed, or scale to jump to support.

If you cannot jump rope, do double the box jumps/step ups.




 
July 15, 2014 PDF Print E-mail
Written by Andrea   
Monday, 14 July 2014 19:27


Helen

Advanced

3 rounds

Run 400m

21 one-armed kettlebell swings  12kg

12 pullups

 

Intermediate

3 rounds

Run 400m

15 one-armed kettlebell swings  8kg

12 pull ups or progressions

 

Beginner

3 rounds

Run 200m

12 one-armed kettlebell swings  4kg

12 pull up progressions

 
July 14, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 13 July 2014 20:22

 

 

Advanced

5 rounds

10 deadlifts #95

200m run

 

Intermediate

4 rounds

10 deadlifts #65

200m run

 

Beginner

3 rounds

10 deadlifts #45

200m run

 

If your belly does not allow for a proper, safe set up, please use the sumo stance for your deadlifts.


 

 
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CrossFit is a strength and intensity based fitness program.

However, during pregnancy you want to concentrate on strength and keeping your body healthy, rather than the intensity.

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