Corona Cage wod #64

CrossFit Bielefeld – CrossFit

Warm-up

1a: Corona Cage Warm Up #56 (No Measure)

3 Rounds Of:

12/9 Cal Ski / Bike

10 PVC OHS

10 Box Step Ups (5/5)

Then:

:45 Dragon Each Side

:60 Puppy Dog

1b: Snatch Warm Up (No Measure)

Barbell Snatch Complex – Empty Bar, 5 Reps of Each

Muscle Snatch

Overhead Squat

Behind the Neck Snatch Grip Press

Snatch Balance

High Hang Squat Snatch

Hang Squat Snatch

Squat Snatch

Weightlifting

2: Snatch Complex 1 (E2MOM For 10 Rounds – Built Up)

1 High Hang Snatch + 1 Drop Snatch + 1 OHS
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 #64 (2 Rounds for reps)

AMRAP4 – Climb The Ladder

3 Cal Ski / Bike

3 DB Box Step Ups @ 60/50cm & 1x 22,5/15KG

6/6 – 9/9 – etc.

– 3:00 Rest

AMRAP4

10 BurpeesTo Plate @ 20/15

5 Clean & Jerk @ 50/30

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