The Vine Yard CrossFit

WOD&WINE/2019 OPEN

MARCH 2nd, 2018 OPEN PROGRAM

 

WARM

1K ROW CHILL PACE 

MOBILITY 

2 MIN LEFT LEG COUCH
2 MIN LEFT LEG DRAGON
2 MIN LEFT LEG LIZARD
2 MIN LEG LEG PIGEON
2 MIN ELEVATED LAT STRETCH
2 MIN RIGHT LEG COUCH
2 MIN RIGHT LEG DRAGON
2 MIN RIGHT LEG LIZARD
2 MIN RIGHT LEG PIGEON
2 MIN ELEVATED LAT 

MOBILITY IS 1 ROUND 20 TOTAL MINUTES 

METCON
18.2
CARB UP TONIGHT
HIT 18.2 AS HARD AS YOU CAN REST 3 MINUTES THEN
18.2A
OTM X 3 OR 4
NO ACCESSORY 

MARGAUX 2018
1k easy pace row warm up
30 min mobility
set up bar with 70% of 1 rep clean 

18.2
on 18.2 a rest.3 minutes after metcon then 1 otm
rest as needed
400m run + 12 chest to bar rest 2 min x 6
800m run + max mu rest 2 min x 2
rest as needed
"10-8-6-4-2
p snatch unrboken rest as needed between reps "
rest as needed
33 wallballs + 11 bar mu x 4 rounds for time