Corona Cage Wod #5

CrossFit Bielefeld – CrossFit

Warm-up

1: Corona Cage Warm Up #5 (No Measure)

4 Rounds Of:

:30 Bike/ Ski

:20 Back Suppport

:20 Pike Hold

:20 Hollow Rocks

Then, w./ An Empty Bar:

5 Muscle Snatches

5 Press Behind The Neck

5 OHS

:30 Shoulder Rotations BehindThre Neck

5 Snatch Balance

5 Drop Snatches

5 Sotts Press Behind The Neck

Weightlifting

2: Snatch Complex (Every ;:90)

1 Squat Snatch +

1 Overhead Squat +

1 Hang Squat Snatch +

1 Overhead Squat
Take 5:00 For Movement Practice & Work Up In Weight, Then:

Perform 1 Complex Every :90 @ A Moderate Weight, Focus On Technique

Metcon

3: Corona Cage Wod #5 (No Measure)

E2MOM20

– 12/10 Bike/Ski + 12 DB Snatch @ 22,5/15

– 12-15 Burpees + 14-20 Jumping Lunges (7-10/7-10)