Corona Cage wod #51

CrossFit Bielefeld – CrossFit

Warm-up

1a: Corona Cage Warm Up #42 (No Measure)

2:00 Ski / Bike

:60 Downward Dog Toe Touches

:60 Frog Each Side:

2:00 Thoracic Spine Stretch w./ Med Ball & Barbell

1b: Snatch Warm Up Complex (No Measure)

6 Rounds Of The Following Complex:

1 Muscle Snatch

1 Behind the Neck Snatch Grip Press

1 Overhead Squat

1 Snatch Balance

1 Power Position Squat Snatch

Perform Before & After:

20 PVC Pass Throughs + 20 PVC OH Duck Walk Steps
With A PVC!!!

Weightlifting

2: Snatch Complex (E2MOM For 10 Rounds – Built Up)

1 Squat Snatch +

1 Overhead Squat +

1 Hang Squat Snatch +

1 Overhead Squat
Start w./ A Light Weight, No Additional Warm Up. Then:

Work Up In Weight Through Sets To A Heavy Complex

Metcon

3: Corona Cage wod #51 (AMRAP – Rounds and Reps)

AMRAP9

200m Row

8 Power Snatches @ 35/20

6 OHS @ 35/20

4 Burpees Box Jumps Over @ 60/50