Corona Cage wod #79

CrossFit Bielefeld – CrossFit

Warm-up

1a: Corona Cage Warm Up #71 (No Measure)

2 Rounds Of:

500/400m Row

10 Med Ball Squat Cleant & Jerk

5 Schwimmer

Then:

20 Slow Lying PVC Strict Press

1b: Push Press Warm Up (No Measure)

5 Reps Of Each w/ An Empty Bar:

Strict Press

:05 Paused Dip + Push Press

Push Press

Repeat With a Light Load

Weightlifting

2: Push Press (E2MOM For 5 Rounds – 4 Reps)

5:00 To Work Up To A Challenging Weight For 4 Reps (80-90% 1RM), Then:

E2MOM10 For 4 Reps

Metcon

3: Corona Cage wod #79 (Time)

For Time – Rouge Invitational 2020:

40/30 Cal Row

30 D-Ball Squat Cleans @ 30 / 20

20 D-Ball Box Step Over @ 30 / 20 & 60/50cm

40 Hand Release Push Ups

20 D-Ball Box Step Over @ 30 / 20 & 60/50cm

30 D-Ball Squat Cleans @ 30 / 20

40/30 Cal Row

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