The Vine Yard CrossFit

WOD&WINE/2019 OPEN

FEB 26th, 2018 OPEN PROGRAM

WARMUP: 9 burpees otm x 8 min

MOBILITY:

2 min lizard stretch each leg

2 min pigeon stretch each leg

2 min single arm T stretch each arm

2 min child's pose

2 min thread the needle

2 min standing straddle

1 rnd, 20 min total

 

ACCESSORY WORK: 8 bulgarian split squats + 5 bent over single arm row each arm x 4 rnds nft

METCON: 15 deadlifts 155/105# + 10 burpee box jumps 24/20 inch + 5 s2oh x 4 rnds for time

Video coming!

margaux 2018 is below the video as usual 

 

 

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Margaux 2018

Warmup: 1750 chill row then 20/40 x 5 min then 30 min mobility

18.1 redo

rest as needed

1 snatch + 1 h snatch rest 1 min x 10

1 clean + 1 h clean rest 1 min x 10

Back squat 5x5

3 legless + 10 deficit shspu, rest as needed for 3 sets (4/2 in deficit)

rest as needed

Metcon 2: 1 p snatch 3 ohs x 10 rounds

Accessory: 30 weighted ghd hip extensions + 5 parallette hspu + 4 snatch rdl 70% of 1 rep x 4 rounds nft

 

Margaux Alvarez2 Comments