The Vine Yard CrossFit

WOD&WINE/OPEN 2019

APRIL 21ST, 2019 OPEN PROGRAM

Warmup: 1500m chill row

Mobility:
2 min elevated Lat with bent arms
2 min puppy dog
2 min seated single right leg fold
2 min seated single left leg fold
2 min seal position (propped up on hands/palms, modify to forearms supporting you)
2 min lat/lizard stretch right leg
2 min lat/lizard stretch left leg
2 min bent arm tricep stretch right arm
2 min bent arm tricep stretch left arm
1 min 90 degree hold right arm against wall
1 min 90 degree hold left arm against wall
1 rnd - 20 min total

Accessory:
wall walk + max handstand hold against wall
8 weighted glute bridges
x 4 rnds nft

Metcon:
600m row
16 burpees over the rower
8 power snatches 165/115#
x 2 rnds for time
 


Margaux 2018

3k chill row
30 min mobility
Interval workout: 5 min on 2 min rest x 4 rounds of: 1 legless rope climb + 10 c2b + 15 wallballs 20/14# + 10 hspu + 15/12 cal row
rest as needed
max snatch
max cj
20 snatch @ todays 70% for time
front squat 6x3 with pause on last rep for 2-3 seconds
50 pistols 7 mu 10 hang cleans 175/115 x 3 rounds
rest as needed
120ft hs walk rest 45 x 3
9 push press 185/125 + 9 p cleans + 36 deadlifts + 9 p cleans + 9 push press for time