The Vine Yard CrossFit

WOD&WINE/2019 OPEN

JUNE 16TH - 2019 OPEN PROGRAM

WARM UP: 100 DOUBLE UNDERS THEN 20 OTM WITH SINGLES UNDERS REMAINING TIME X 4 MIN

MOBILITY:
2 MIN SINGLE LEG SEATED HAMSTRING STRETCH LEFT LEG
2 MIN SINGLE LEG SEATED HAMSTRING STRETCH RIGHT LEG
2 MIN PIGEON LEFT LEG
2 MIN PIGEON RIGHT LEG
2 MIN THREAD THE NEEDLE LEFT ARM
2 MIN THREAD THE NEEDLE RIGHT ARM
2 MIN SINGLE ARM T STRETCH LEFT ARM
2 MIN SINGLE ARM T STRETCH RIGHT ARM
2 MIN DRAGON LEFT LEG
2 MIN DRAGON RIGHT LEG

ACCESSORY:
MAX T2B + 8 FALSE GRIP RING PULLUPS (SCALE TO FALSE GRIP RING ROWS IF NEED BE) X 4 RNDS NFT

WORKOUT:
25 OVERHEAD SQUATS (OHS)115/75# + 25 BOX JUMP OVERS 24/20 INCH + 50 DB SNATCH (ALT ARMS) 50/35# + 25 BOX JUMP OVERS + 25 OHS FOR TIME

MARGAUX 2018
3250M CHILL ROW
30 MIN MOBILITY
MAX SNATCH
MAX CJ
THEN 20 CLEANS AT 70% FOR TIME
REST AS NEEDED

IN 3 MIN:
30 UB WB 30/20#
20 BURPEE OVER BAR
10 FRONT SQUATS 225/155# (FROM FLOOR)
MAX DU
THEN REST 3 MIN
IN 3 MIN:
100 DU
10 FS 225/155#
20 BURPEE OVER BAR
MAX WB 30/20#
THEN REST 3 MIN

IN 2 MIN:
10 MU
MAX HSW
REST 2 MIN
REPEAT (JUST THE 2 MIN SECTION)