Corona Cage wod #81

CrossFit Bielefeld – CrossFit

Warm-up

1a: Corona Cage Warm Up #73 (No Measure)

3 Rounds Of:

:60 Ski / Bike

5 Dive Bomber

Then:

: 90 Deep Squat Work

1b: Tall Squat Clean Warm Up (No Measure)

3 Rounds w./ An Empty Bar – 3 Reps At Each Position:

Bar At Ribcage

Bar At Belly Button

Bar On Tights (arms At Full Extension)

1c: Push Jerk Warm Up (No Measure)

Perform 2 Rounds – 3 Reps Each w./ An Empty Bar:

Shoulder Press

Dip For :03 & Stand

Push Press w./ :03 In Dip

Push Jerk w./ :03 In Dip & Catch

Push Jerk

Weightlifting

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

1 Power Clean +

1 Hang Power Clean +

1 Squat Clean +

1 Hang Squat Clean +

1 Push 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 #81 (AMRAP – Rounds and Reps)

AMRAP8

8 Hang Power Snatches @ 42,5/30

16 Cal Bike / Ski

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