The Vine Yard CrossFit

WOD&WINE/OPEN 2019

MARCH 30th - 2019 OPEN PROGRAM

WARM UP

7 WALLBALLS 20/14 X 5 MIN EVERY 30 SEC

MOBILITY

2 MIN ELEVATED LAT STRETCH
2 MIN RIGHT ARM BANDED TRICEP
2 MIN RIGHT ARM BANDED LAT LIZARD
2 MIN RIGHT ARM T STRETCH
2 MIN LEFT   ARM T STRETCH
2 MIN LEFT ARM BANDED LAT STRETCH
2 MIN LEFT ARM BANDED TRICEP
2 MIN BUTTERFLY
2 MIN CHILD'S POSE

ACCESSORY

10 SEATED LEG RAISES
15 HOLLOW ROCKS

METCON

400M RUN + 500 M ROW + 15 THRUSTERS 95/65 X 2 ROUNDS

 

2500 m chill pace row
30 min mobility
"snatch warm up
then 300 ft hs walk for time "
rest as needed
max snatch 2 attempts 90 sec rest between attempts
20 snatch 70% for time
front squat 10-8-6-4-2
rest as needed
104 wallballs 20/14 + 52 pull ups for time 6 min cap on 7 min 28 pistols + 15 power cleans 115/80 x 4 rounds
"rest as needed
metcon 2"
9 power cleans 245/170 + 18 deadlifts + 54 pull ups for time
accessory
30 ghd hip extensions + 1 min free standing hs hold + 30 sec L-sit Hold x 4 rounds