Corona Cage Wod #14

CrossFit Bielefeld – CrossFit

Warm-up

1a: Corona Cage Warm Up #10 (No Measure)

3 Rounds Of:

:60 Row

40 Jumping Jacks

:20 Plank

10 Step Ups

5 Dive Bomber

Then:

:30 Each 4-Way Wrist Strech

:60 Puppy Dog

1b: Clean Warm Up (No Measure)

Barbell Clean Complex – Empty Bar, 5 Reps Of Each

Clean Grip Deadlift

Clean High Pull

Muscle Clean

Front Squat

Power Clean

Squat Clean

Weightlifting

2: 3 Position Clean (6×1 Every :90)

1 High Hang +

1 Hang +

1 Floor
5:00 To Work Up To A Moderate – Challenging Weight, Then:

1 Complex Every :90 @ The Same Weight!

Metcon

3: Corona Cage Wod #14 (No Measure)

EMOM24

8-16 Burpees

15-25 Ab Mat Sit Ups

:30 Holow Hold

8-16 SA KB OH Box Step Ups @ 50cm

15-25 KBS

:30 Arch Hold