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Workout of the Day


February 14, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 13 February 2014 22:03


Advanced

3 rounds

500m row

20 front squats #65

20 push press #65

20 hang power cleans #65


Intermediate

3 rounds

500m row

15 front squats #45

15 push press #45

15 hang power cleans #45


Beginner

3 rounds

250m row

10 front squats #15-25

10 push press #15-25

10 hang power cleans #15-25


If your belly impedes your bar path on the cleans, substitute dumbbells for the barbell, using weights closest to those posted in your category.

 
February 13, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 12 February 2014 21:00


Advanced

21-15-9

Back squat  #65

Shoulder press  #65

Deadlift 32kg kettlebell

 

Intermediate

21-15-9

Back squat  #45

Shoulder press  #45

Deadlift  24kg kettlebell

 

Beginner

15-12-9

Back squat  #15-25

Shoulder press  #15-25

Deadlift  16kg kettlebell

 
February 12, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 11 February 2014 20:01


"Jake"

Advanced
250m row
20 squats
250m row
20 push ups
250m row
20 pull ups
250m row
20 knees to elbows

Intermediate
250m row
15 squats
250m row
15 push ups
250m row
15 pull ups
250m row
15 knees to elbows

Beginner
250m row
10 squats
250m row
10 push ups
250m row
10 pull ups
250m row
10 knees to elbows

 
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Important

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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