Corona Cage wod #67

CrossFit Bielefeld – CrossFit

Warm-up

1a: Corona Cage Warm Up #59 (No Measure)

3 Rounds Of:

300/250m Row

10 Box Step Ups Over

10 American KBS

5 Burpees

Then:

5 „Slow“ Jefferson Curl

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

Weightlifting

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

1 Power Clean +

1 Push Jerk +

1 Front Sqaut +

1 Hang Sqaut Clean +

1 Split Jerk
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 #67 (Time)

For Time:

400-300-200-100m Row

20-15-10-5 Burpee Box Jumps Over

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