The Vine Yard CrossFit

WOD&WINE/OPEN 2019

DEC 5TH - 2019 OPEN PROGRAM

Warmup: 8 wb 20/14# every 30 sec x 5 min

Mobility:

2 min banded lizard right

2 min banded pigeon right

2 min banded hamstring stretch right

2 min banded lizard left

2 min banded pigeon left

2 min banded hamstring stretch left

1 min straight arm OH stretch right arm

1 min straight arm OH stretch left arm

2 min bent arm shoulder stretch right arm

2 min bent arm shoulder stretch left arm

2 min child's pose with bent arms

Accessory: 8 single arm db press each arm + accumulate 45-sec Lsit hold x 4 rnds nft

Metcon: 10 t2b + 21 overhead walking lunges with plate 45/25# + 500m row x 4 rnds for time

MARGAUX 2019

10 wall balls 20/14# every 30 seconds x 5 minutes

10 min press to hs work

30 miin mobility

include 10 ghr + 10 r hyper

metcon 1:

20 min emom

1) 15/12 cal row 2) max p clean 185/125

3)12 burpeee over bar 4) amrap p snatch, min 5 is rest repeat x 4

rest as needed

weightlifting

bench press

10-8-6-4-2

back squat

10-8-6-4-2

deadlift to heavy 3

rest as needed

take 70% of 3RM DL and

metcon 2:

10 deadlift 225/155 + 50 double unders + 20 walking db lunge 50/35 + 15 toes to bar rest 2:1 x 4

Margaux Alvarez1 Comment