Corona Cage wod #37

CrossFit Bielefeld – CrossFit

Warm-up

1a: Corona Cage Warm Up #27 (No Measure)

2 Rounds Of:

250m Row

:15 Hollow Hold

10 Med Ball Clean & Jerk

:15 Arch Hold

10 Box Step Ups (5/5)

Then:

:60 Extend Leg Supine Twist Each Sdie

1b: Power Clean & Jerk Warm Up (No Measure)

With An Empty Bar:

5x Stand Up From Mid Chin To Hip w./ :10 Pause @ Mid Chin

5x Clean High Pulls w./ Heels Down

5x Power Cleans

5x Shoulder Rotations In Front Rack Positon (Hock Grip + Abs & Glutes Tight)

3x Strict Press / Push Press / Push Jerk

3x Power Clean & Jerk

Core

2a: Tabata HollowRocks

Record your total reps.
– Rest 2:00 After First TABATA –

2b: Tabata superman hold

TABATA

Superman hold

Metcon

3: Corona Cage wod #37 (Weight)

E2MOM20

7 Deadlift

5 Hang Power Clean

3 Push Jerk

1 Thruster

– All Rounds @ The Same Weight – Max. Weight Is 50/30 –