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May 28, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 27 May 2014 19:39


"Baby Grace"


Advanced

30 hang power clean and anyway overhead  #65

 

Intermediate

30 hang power clean and anyway overhead  #45

 

Beginner

30 hang power clean and anyway overhead  #15-25

 

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

 
May 27, 2014 PDF Print E-mail
Written by Andrea   
Monday, 26 May 2014 19:46


Advanced

3 rounds

800m run

20 pull ups


Intermediate

3 rounds

400m run

15 pull ups or progressions


Beginner

3 rounds

200m run

10 pull up progressions

 
May 26, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 25 May 2014 18:43


Rest Day

 
May 25, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 24 May 2014 22:09


Advanced

5 rounds

12 back squats #65

12 power cleans #65


Intermediate

4 rounds

12 back squats #45

12 power cleans #45


Beginner

3 rounds

12 back squats #15-25

12 power cleans #15-25


If it is uncomfortable to do the cleans from the floor, do them from the hang position.

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

 
May 24, 2014 PDF Print E-mail
Written by Andrea   
Friday, 23 May 2014 19:30

 

Death by Shoulder Press

 

With a continuously running clock do one shoulder press the first minute, two shoulder presses the second minute, three shoulder presses the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

 

Advanced

#65

 

Intermediate

#45

 

Beginner

#15-25

 
May 23, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 22 May 2014 19:08


Advanced

21-15-9

Deadlifts #95

Push ups

Box jumps


Intermediate

21-15-9

Deadlifts #65

Push ups

Box jumps or step ups


Beginner

15-12-9

Deadlifts #35

Push ups

Step ups


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

 
May 22, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 21 May 2014 19:44


Rest Day

 
May 21, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 20 May 2014 18:33


"Baby Isabel"

 

Advanced

30 hang power snatches #65

 

Intermediate

30 hang power snatches #45

 

Beginner

30 hang power snatches #15-25

 

If your belly impedes your bar path, substitute a one-armed dumbbell snatch at approximately half the bar weight.

 
May 20, 2014 PDF Print E-mail
Written by Andrea   
Monday, 19 May 2014 22:17

 

Advanced

3 rounds

20 overhead walking lunges  #25 plate

400m run

20 squats

 

Intermediate

3 rounds

15 overhead walking lunges  #15 plate

400m run

15 squats

 

Beginner

3 rounds

10 overhead walking lunges  #10 plate

200m run

10 squats

 
May 19, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 18 May 2014 22:57

 

Advanced

21-15-9

Pull ups

Dips

Thrusters #65

 

Intermediate

21-15-9

Pull ups or progressions

Dips

Thrusters #45

 

Beginner

15-12-9

Pull up progressions

Dips

Thrusters #15-25

 

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


Last Updated on Monday, 19 May 2014 22:25
 
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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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