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April 3, 2011 PDF Print E-mail
Written by Andrea   
Saturday, 02 April 2011 18:25



"Baby Diane"

Advanced

21-15-9

Kettlebell deadlifts #75-100

Push ups

 

Intermediate

21-15-9

Kettlebell deadlifts #50-75

Push ups

 

Beginner

15-12-9

Kettlebell deadlifts #25-50

Push ups

 
April 2, 2011 PDF Print E-mail
Written by Andrea   
Friday, 01 April 2011 16:35



Advanced
4 rounds
400m run
12 backsquats  #65

Intermediate
3 rounds
400m run/walk
12 backsquats  #45

Beginner
3 rounds
200m run/walk
9 backsquats  #25

 
April 1, 2011 PDF Print E-mail
Written by Andrea   
Thursday, 31 March 2011 17:39



Advanced
4 rounds
15 pull ups
15 dips

Intermediate
3 rounds
15 pull ups or progressions
15 dips

Beginner
3 rounds
10 pull up progressions
10 dips

Dips can be done on the rings, parallel bars or a bench.

 
March 31, 2011 PDF Print E-mail
Written by Andrea   
Wednesday, 30 March 2011 19:50


Rest Day

 
March 30, 2011 PDF Print E-mail
Written by Andrea   
Tuesday, 29 March 2011 20:45



Advanced

For 15 minutes do:

9 kettlebell deadlifts  32kg

12 push ups

15 step ups


Intermediate

For 12 minutes do:

9 kettlebell deadlifts  24kg

12 push ups

15 step ups


Beginner

For 9 minutes do:

9 kettelbell deadlifts  16kg

12 push ups

15 step ups


 
March 29, 2011 PDF Print E-mail
Written by Andrea   
Monday, 28 March 2011 19:53


Advanced

5 rounds

500m row

10 thrusters #65

 

Intermediate

4 rounds

500m row

10 thrusters #45

 

Beginner

3 rounds

500m row

10 thrusters #15-25

 
March 28, 2011 PDF Print E-mail
Written by Andrea   
Sunday, 27 March 2011 21:28



Advanced

3 rounds

20 squats

20 pull ups

20 dips


Intermediate

3 rounds

15 squats

15 pull ups or progressions

15 dips


Beginner

3 rounds

10 squats

10 pull up progressions

10 dips


For dips: Use rings, parallel bars or a bench, with a band if needed.

 
March 27, 2011 PDF Print E-mail
Written by Andrea   
Sunday, 27 March 2011 07:52


Rest Day

 
March 26, 2011 PDF Print E-mail
Written by Andrea   
Friday, 25 March 2011 17:26



"Baby Grace"

 

30 dumbbell hang power clean and any way overhead.

Choose a weight between #10 and #35 DB's.

 

 
March 25, 2011 PDF Print E-mail
Written by Andrea   
Thursday, 24 March 2011 17:39



Advanced
21-15-9
Kettlebell deadlifts  32kg
Overhead squats  #65

Intermediate
21-15-9
Kettlebell deadlifts  24kg
Overhead squats  #45

Beginner
15-12-9
Kettlebell deadlifts  16kg
Overhead squats  #15-25

 
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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.

Personalized Programming