The Vine Yard CrossFit

WOD&WINE/2019 OPEN

MAY 30th - 2019 OPEN PROGRAM

WARM UP

100 du then 20 otmwith singles the remaining time x 4 min

MOBILITY

stranding straddle 2 min
2 min thread the needle left arm
2 min thread the needle right arm
2 min single arm T stretch right arm
2 min single arm T stretch left arm
2 min elevated lat
2 min couch stretch right leg
2 min couch stretch left leg
2 child's pose
2 min seated forward fold
1 rnd, 20 min total

ACCESSORY

30 sec Lsit+ 15 ring rows x 4 rnds

METCON

15 ohs 115/75 + 15 t2b + 15 burpees x 4 rndsfor time

MARGAUX 2018

row 1500 m then 20 sec all out 40 sec chillx6 min
30 min mobility
include 1 pegboard +2 legless in this timex4
p snatch to max
"12 min running clock
min 1) 5 power snatch 70%
min 2) 10 deadlift
min 3) 15/12 cal assault bike
min 4 rest"
"10 power cleans + 10 burpee over bar rest 2 min
8 power cleans + 10 burpee over bar rest 2
6 power clean + 10 burpee over bar rest 2
4 power clean + 10 burpee over bar rest 2
2 power clean + 10 burpee over bar"
rest as needed

METCON 1

30 toes to bar 20 thrusters
10 bar mu
x 2
rest as needed

METCON 2

250m ski erg + 30 mu + 250m ski erg + 10 legless rope climbs for time