The Vine Yard CrossFit

WOD&WINE/OPEN 2019

NOV 21st - 2019 OPEN PROGRAM

WARMUP

100 du then 25 du OTM with singles in the remaining time x 5 min

MOBILITY

2 min straight arm banded OH stretch left arm

2 min straight arm banded OH stretch right arm

2 min banded internal shoulder rotation stretch left arm

2 min banded internal shoulder rotation stretch right arm

2 min lizard stretch left leg

2 min lizard stretch right leg

3 min seated straddle

1 min squat hold at the bottom of a squat

1 min front squat hold at the bottom of a squat w pvc pipe

1 min ohs hold at the bottom of a squat w pvc pipe

2 min elevated lat stretch

ACCESSORY

12 v-ups

10 single arm db row each arm (ahap - as heavy as possible)

3 rnds nft

WORKOUT

14 kbs 53/35# + 21 shoulder press 45/35# + 28 air squats x 3 rnds for time

MARGAUX 2019 GAMES PREP

25 min assault bike then 20/40 x 5 min

30 min mobility

weightlifting

snatch 6x2

jerk 6x2

deadlift 6x3

good morning 5x5

Front squats 6x2

metcon 1: 21 mu + 30 wb 20/14# + 15 mu + 30 wb + 9 mu + 30 wb for time

rest as needed

metcon 2: 20 t2b + 15 DL 155/105# + 7 s2oh 155/105# x 3 rnds for time

Margaux Alvarez2 Comments