Corona Cage wod #41

CrossFit Bielefeld – CrossFit

Warm-up

1a: Corona Cage Warm Up #31 (No Measure)

3 Rounds Of:

9 Cal Row

6 Med Ball Squat Cleans

3 Burpees

Then:

:90 Saddle

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

Metcon

2: Corona Cage wod #41 (3 Rounds for reps)

AMRAP11

15 Cal Row

12 Power Clean @ 42,5/25

9 Burpees Over The Bar

– 4:00 Rest –

AMRAP11

15 Burpees Over The Bar

12 Cal Row

9 Power Clean @ 42,5/25

– 4:00 Rest –

AMRAP11

15 Power Clean @ 42,5/ 25

12 Burpees Over The Bar

9 Cal Row