The Vine Yard CrossFit

WOD&WINE/OPEN 2019

JAN 12th, 2018 OPEN PROGRAM

WARMUP: 500m chill row 

MOBILITY: 
2 min elevated pigeon each leg
1 min bent over hamstring stretch (30 sec left/30 sec right)
2 min couch stretch each leg
3 min seated straddle (1 min center, 1 min left, 1 min right)
2 min bent arm banded tricep stretch each arm
2 min banded lat & lizard stretch each side
1 time through, 20 MIN

No accessory today

METCON: retest of 17.1 - 
10 db power snatch 50/35# + 15 burpee box jump overs 24/20# 
+ 20/15 + 30/15 + 40/15 + 50/15#
20 min time cap

Have fun & just gaux!

MARGAUX 2018

1k chill row

mobilize 30 days

12 min amrap
15 toes to bar + 10 db alt snatch 50/35 + 5 bar mu

rest as needed

2 p snatch same weight as monday even odd amrap strict hspu x 20 min

1 p clean + 1 hang clean + 2 power jerk x 10

10 - 8 - 6- 4 - 2 front squat from floor

rest as needed

400m run + max bar mu rest 2 min x 4

800 m run + max mu

1k row + 50 pull ups + 10 cj 225/155 for time

Margaux AlvarezComment