The Vine Yard CrossFit

WOD&WINE/2019 OPEN

NOV 20th, 2018 OPEN PROGRAM

WARMUP: 

1000m row then 20 sec all out 40 sec chill pace x 4 minutes 

 

MOBILITY:

2 min foam roll (quads/hamstrings)

1 min single leg forward fold each leg

1 min lizard each leg

1 min dragon each leg

2 min puppy dog stretch

x 2 rnds, 20 min total 

 

ACCESSORY: 

Max chin-ups + 25 pushups x 4 rnds nft (not for time)

*scale pushups to knees if need be or drop the reps to 15 and do on toes

 

METCON: 

21-15-9 of DB power snatch 50/35# and calorie row 

 

We will have the video up later tonight, we are traveling and on the road right now. Thanks for all the support!

22 s hspu rest 1 min 16 s hspu rest 1 min 10strict hspu all for time

as heavy as possible

 P Snatch + Hang Snatch + OHS rest 1 min x 10 min ahap
1 P Clean + 1 H Clean + 1 power jerk rest 1 min x 10 ahap
squat 5x5
rest as needed
100 ft hs walk rest 1 min x 3

Margaux AlvarezComment