The Vine Yard CrossFit

WOD&WINE/2019 OPEN

NOV 18th, 2018 OPEN PROGRAM

WARM UP

9 WALLBALLS EVERY 30 SEC X 4 MINUTES
*use 20/14 pound wallball to a 10 ft target 

MOBILITY

1 MIN LEFT ARM T STRETCH
1 MIN RIGHT ARM T STRETCH
2 MIN CHILD'S POSE
1 MIN LEFT LEG BANDED DRAGON
1 MIN LEFT LEG BANDED PIGEON
1 MIN LEFT LEG BANDED HAMSTRING THEN
1 MIN RIGHT LEG BANDED DRAGON
1 MIN RIGHT LEG BANDED PIGEON
1 MIN RIGHT LEG BANDED HAMSTRING 

NO ACCESSORY TODAY 

WORK OUT

20 PULL-UPS + 10 P SNATCH 115/75 + 8 BENCH JUMP OVERS + 15 P CLEANS 115/75 + 8 BENCH JUMP OVERS X 3 ROUNDS 

STRENGTH IS EXTRA CREDIT IF NEEDED 

MAX SNATCH THEN 30 FOR TIME 70%

MAX CLEAN N JERK 

FRONT SQUAT 6X2 WITH 2 SEC PAUSE 

Margaux AlvarezComment