The Vine Yard CrossFit

WOD&WINE/2019 OPEN

March 10th, 2018 OPEN PROGRAM

WARM UP

1500m row chill pace 

MOBILITY 

3 MIN SEATED STRADDLE
   1 MIN CENTER
   1 MIN LEFT
   1 MIN RIGHT
2 MIN BUTERFLY
1 MIN ELEVATED LAT STRETCH
2 MIN DRAGON RIGHT LEG
2 MIN LIZARD RIGHT LEG
2 MIN PIGEON RIGHT LEG
2 MIN DRAGON LEFT LEG
2 MIN LIZARD LEFT LEG
2 MIN PIGEON LEFT LEG
2 MIN SEATED STRADDLE 

ACCESSORY 

MAX HOLD L SIT HOLD
MAX PULL UPS 

WORK OUT
32 POWER CLEANS 115/75 + 16 DB THUSTERS 50/35 + 8 HSPU X 3 ROUNDS FOR TIME 

THANKS FOR FOLLOWING US WE APPRECIATE THE SUPPORT WE WILL BE ENTERING YOU ALL INTO THE TRIP TO LAS VEGAS IF YOU WANT TO UPGRADE AND CONTINUE INTO THE 2019 OPEN SEASON SEE HERE FOR A CHANCE FOR A TRIP TO VEGAS AND 2 BOTTLES OF WINE AS LOYALTY EVERY 3 MONTHS 

ALSO HERE IS MARGAUX DOING 18.3 AND CHECK OUT MARGAUX PROGRAM UNDER VIDEO

MARGAUX 

2500m chill pace row
mobility 30 min
snatch to max take 70% + 20 for time
clean n jerk to max then 20 cleans for time 70% 
rest as needed
front squat 10x1 ahap with 2 sec pause at bottom
rest as needed
4 min on 2 min rest x 4 rounds of 15 wallballs 20/14 + 12 c2b + 10 hspu + 185/135  p snatch 200m run
rest as needed
3 min run for time
rest as needed 

6 parallette hspu + 200m farmer carry db 50/35 + 20 alternating db snatch 50/35 + 15 mu + 200m farmer carry + 6 parallette hspu