The Vine Yard CrossFit

WOD&WINE/OPEN 2019

JULY 13th,2019 OPEN PROGRAM

Open 2019
Warmup: 
10 min chill run 

Mobility: 
4 foam roll (hit calves, hamstrings, quads, shoulders) 
2 min pigeon left
2 min seated single leg hamstring left  
2 min pigeon right
2 min seated single leg hamstring right
2 min thread the needle left arm
2 min thread the needle right arm
3 min standing straddle (1 min left, center, right) 
1 min bar hang 

Accessory: 
12 evil wheels
15 ring rows
X 4 rnds nft 

Metcon:
12 min Amrap: 40 du + 20 cal row + 20 t2b 

Margaux 2018
In am before heat:
1600m chill run + 1600 run for time rest 4 minutes, 1200m chill run + 1200 run for time rest 3 min, 800 m chill run + 800m run for time rest 2 min, 400m chill run + 400m run for time rest 1 min, 1200m run for time
rest as needed between runs 

2500m chill pace row then 20/40x 6 min
30 min mobility include 3 legless rope climbs + 10 ghr x 4 rounds in this time
Metcon 1: 6 bmu + 8 deadlifts 365/255 + 12 ohs 155/105 x 4 rounds
rest as needed
power snatch to max then 3 p snatch 80% on the even 5 mu on the odd x 16 minutes
Power clean to max then 2 p clean 70% + 30 ft hs walk x 10 min  
weighted pull ups 6x3  
metcon 2  50-40-30-20-10 wall ball + heavy du
accessory: 1 min free stranding hs hold + 1 min free standing shouldertouches + 8 ring ice cream makers + 15 evil wheels x 4rounds nft 

Margaux AlvarezComment