The Vine Yard CrossFit

WOD&WINE/2019 OPEN

NOV 22nd, 2018 OPEN PROGRAM

WARMUP: 

9 wall balls 20/14# every 30 sec x 4 min 

 

MOBILITY:

3 min seated straddle (1 min center, 1 min L, 1 min R)

1 min couch stretch each leg

1 min T stretch each arm

2 min child's pose w/bent arms 

1 min elevated straight arm lat stretch 

x 2 rnds, 20 min total 

 

ACCESSORY:

20 hollow rocks + 10 v-ups x 4 rnds nft

 

METCON: 

5 deadlifts 185/135# + 7 front squats + 9 t2b x 5 rounds for time

 

No video today, we'll have a special Thanksgiving video for you tomorrow! Gotta earn those calories!

 

EXTRA CREDIT:

Power snatch to max then at 80%, 2 power snatch + 20 ft hs walk in square rest 1 min x 10 

Power clean to max then start a running clock: 2 p clean 80% on odd minute, 4 mu on even min

10 back squat (add 5# from last time or go 70% from 1RM), rest 3 min then 20 back squat (60% of 1 RM) 

Margaux AlvarezComment