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January 21, 2014 PDF Print E-mail
Written by Andrea   
Monday, 20 January 2014 22:55


Advanced

21-15-9

Push ups

Pull ups


Intermediate

21-15-9

Push ups

Pull ups or progressions


Beginner

15-12-9

Push ups

Pull up progressions

 
January 20, 2013 PDF Print E-mail
Written by Andrea   
Sunday, 19 January 2014 19:34


Advanced

Row 3200m


Intermediate

Row 2400m


Beginner

Row 1600m

 
January 19, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 18 January 2014 21:12


Advanced

5 rounds

10 knees to elbows

10 good mornings

10 thrusters #65

10 hang power clean and jerks #65


Intermediate

4 rounds

10 knees to elbows

10 good mornings

10 thrusters #45

10 hang power clean and and jerks #45


Beginner

3 rounds

10 knees to elbows

10 good mornings

10 thrusters #15-25

10 hang power clean and jerks #15-25


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



 
January 18, 2014 PDF Print E-mail
Written by Andrea   
Friday, 17 January 2014 20:58


Rest Day

 
January 17, 2014 PDF Print E-mail
Written by Andrea   
Thursday, 16 January 2014 20:28


Advanced

30 pull ups

30 dips

21 hang power clean and jerks #65

1500m row


Intermediate

25 pull ups or progressions

25 dips

18 hang power clean and jerks #45

1000m row


Beginner

20 pull up progressions

20 dips

15 hang power clean and jerks #15-25

750m row


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


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

 
January 16, 2014 PDF Print E-mail
Written by Andrea   
Wednesday, 15 January 2014 21:42


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

 
January 15, 2014 PDF Print E-mail
Written by Andrea   
Tuesday, 14 January 2014 20:10

 

Advanced

5 rounds

10 burpees

10 knees to elbows

10 shoulder press #65

 

Intermediate

4 rounds

10 burpees or pregnant burpees

10 knees to elbows

10 shoulder press #45

 

Beginner

3 rounds

10 pregnant burpees

10 knees to elbows

10 shoulder press #15-25

 

Pregnant burpees: Stand in front of a wall or elevated surface. Do a squat, then at the top do a push up against the wall or elevated surface = 1.

 
January 14, 2014 PDF Print E-mail
Written by Andrea   
Monday, 13 January 2014 21:01


Rest Day

 
January 13, 2014 PDF Print E-mail
Written by Andrea   
Sunday, 12 January 2014 20:02


Advanced

21-15-9

Good mornings

Knees to elbows

Overhead squats #65


Intermediate

21-15-9

Good mornings

Knees to elbows

Overhead squats #45


Beginner

15-12-9

Good mornings

Knees to elbows

Overhead squats #15-25

 
January 12, 2014 PDF Print E-mail
Written by Andrea   
Saturday, 11 January 2014 20:38


Advanced

4 rounds

400m run

500m row

 

Intermediate

3 rounds

400m run

500m row

 

Beginner

3 rounds

200m run

250m row

 
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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