The Vine Yard CrossFit

WOD&WINE/OPEN 2019

JUNE 13TH - 2019 PROGRAM

WARM UP
1250 M ROW THEN 20 sec ALL OUT 40 sec CHILL PACE X 5

MOBILITY
2 MIN RIGHT DRAGON
2 MIN RIGHT LIZARD
2 MIN RIGHT PIGEON
2 MIN FOAM ROLL
2 MIN LEFT DRAGON
2 MIN LEFT LIZARD
2 MIN LEFT PIGEON
2 MIN FOAM ROLL
2 MIN BUTTERFLY
2 MIN CHILD'S POSE

METCON
FOR TIME 9MIN CAP

15 TOES TO BAR + 3 CLEAN N JERK + 12 TOES TO BAR +6 CLEAN N JERK + 9 TOES TO BAR + 9 CLEAN N JERK+ 6 TOES TO BAR + 12 CLEAN N JERK + 3 TOES TO BAR +15 CLEAN N JERK
135/95

MARGAUX 2018 GAMES PREP

30 min concept 2 bike or ab then 20/40 x5 minutes
mobilize 30 min include reverse hyper + 10 ghr x 4 rounds
600m run + 18mu 200m run each time you break 600m run +12mu 200m run each time you break 600m run 9mu 200m run each time you break
rest as needed
snatch 10x2
muscle snatch 6x2
snatch deadlift 110% 6x2 with 2 sec pause below the knee
6x3 weighted pull ups
rest as needed

15/12 cal bike + 10 thrusters 155/115 + max distance hs walk rest 1:1x4