The Vine Yard CrossFit

WOD&WINE/OPEN 2019

JULY 7TH - 2019 OPEN PROGRAM

WARM UP:
15 MIN EASY RUN INTO A TEMPO PACE 

MOBILITY:
2 MIN FOAM ROLL
2 MIN BANDED LAT LIZARD LEFT
2 MIN BANDED PIGEON
2 MIN BANDED TRICEP LEFT
2 MIN BANDED INTERNAL ROTATION LEFT
2 MIN FOAM ROLL
2 MIN BANDED LAT LIZARD RIGHT
2 MIN BANDED PIGEON RIGHT
2 MIN BANDED TRICEP RIGHT
2 MIN BANDED INTERNAL ROTATION RIGHT

METCON
3 MIN ON 2 MIN OFF FOR 4 ROUNDS:
15 WALLBALL 20/14# + 15 HSPU + 15 BOX JUMPS 24/20  + 15 FRONT SQUAT 135/95#
START EACH ROUND WHERE YOU LEFT OFF 

MARGAUX 2018
3500m chill pace row
30 min mobility
snatch 10-8-6-4-2 (185/135 -205/145 - 225/155 - 235/165 - 245/175)
rest 5 minutes max snatch
max clean n jerk
rack jerk 10x2
pendley rows 5x5
rest as needed
5 min on 90 sec rest
15 hspu + 15 front squat 135/95 + 15 box jumps 24/20 + 15c2b + 200ft shuttle run
start where you left off x 4 rounds
rest as needed
10 pig flips + 3 pegboard + 100ft hs walk + 3 peg board + 10 pig flips for time
rest as needed
25 ohs 115/75 + 2 rope climbs 20ft + 50 toes to bar + 2 rope climbs + 25 ohs for time
accessory
30 weighted vest push ups + max weighted vest chin ups + 5 parallette hspu + 15 evil wheels x 4 rounds nft