The Vine Yard CrossFit

WOD&WINE/OPEN 2019

JUNE 2ND - 2019 OPEN PROGRAM

WARM UP
10 WALL BALLS 20/14# EVERY 30 SEC X 5 MIN

MOBILITY 20 MIN:
2 MIN BANDED SHOULDER RIGHT ARM
2 MIN BANDED SHOULDER INTERNAL ROTATION RIGHT
2 MIN BANDED TRICEP RIGHT
4MIN FOAM ROLL
2 MIN BANDED SHOULDER LEFT ARM
2 MIN BANDED SHOULDER INTERNAL ROTATION LEFT
2 MIN BANDED TRICEP LEFT
2 STANDING FORWARD FOLD
2 SEAL POSITION

ACCESSORY: 
8 BULGARIAN SPLIT SQUATS EACH LEG + 30 HOLLOW ROCKS X 4 RNDS

METCON: 10 clean & jerks 135/95 + 20 bar facing burpees + 30 t2b + 40 wb 30/20# + 30 t2b + 20 bar facing burpees + 10 CJ for time

 

MARGAUX 2018

warmup: 10 min chill run
30 min mobility
snatch to max
then 70%, 20 snatch for time
cj to max
then 70%, 20 cleans for time
rest as needed
200m farmer carry 70/50# + 20 alt DB power snatch x 3 rnds for time
rest as needed
30 heavy dball overs 150/100# for time