The Vine Yard CrossFit

WOD&WINE/2019 OPEN

JULY 3rd - 2019 OPEN PROGRAM

2019 OPEN
Rest Day

MARGAUX 2018

11 wallballs every 30 seconds x 5 minutes
30 min mobility

2k row hold 1:30/1:45 pace
when pace falls below 10 burpees over row rest as needed until complete

WeightLifting

20 minute running clock
1) 15/12 cal ab
2) p snatch 185/125
3) 10 burpee over bar
4) amrap thruster 185/125
5 ) rest  

rest as needed 

running clock to 16 minutes  
2 power clean even + 5 muscle ups odd
increase weight on p clean each round
running clock to 16 minutes  

rest as needed 

15 heavy dball overs 150/100 + 30 box jumps 30/24 + 15 heavy dball overs for time
rest as needed
press to hs practice
mobilize 30 min

accessory
30 weighted ghd hip extensions + 1 min free standing shoulder taps + 1 min free standing hs hold + 8 bulgarian split squats x 4 rounds