The Vine Yard CrossFit

WOD&WINE/2019 OPEN

MARCH 31st - 2019 OPEN PROGRAM

WARM UP

1K ROW 

MOBILITY

3 MIN SEATED STRADDLE
   1 MIN CENTER
   1 MIN LEFT
   1 MIN RIGHT
2 MIN RIGHT LEG DRAGON
2 MIN RIGHT LEG LIZARD
2 MIN RIGHT LEG PIGEON
2 MIN LEFT LEG PIGEON
2 MIN LEFT LEG PIGEON
2 MIN LEFT LEG PIGEON
2 MIN PUPPY DOG
2 MIN FOAM ROLL
1 MIN SEATED STRADDLE

ACCESSORY

30 SEC HS HOLD
30 PUSH UPS

4 ROUNDS NFT

WORK OUT

14 POWER CLEANS 185/125 + 28 DEADLIFTS + 56 PULL UPS

MARGAUX 2018

2000m chill pace then 20 sec all out 40 sec chill x 6 min


30 min mobility


"5 rounds for time:
3 rope climbs
10 Toes to bar
21 Walking lunge steps with 45lb (20kg) plate held overhead
Run 400 meters"

WEIGHTLIFTING
rest min
amrap 1 min of snatch 185/135 - 205/145 - 225/155 - 245/165 - 265/175
clean 10-8-6-4-2
max ohs

MetCon 2
21 ohs 115/75 +15/12 cal ski erg + 7 rope climbs x 2 rounds

rest as needed
30 back squat 225/155 + 200 m farmer carry db 50/35 + 30 mu for time

Margaux AlvarezComment