The Vine Yard CrossFit

WOD&WINE/OPEN 2019

JULY 8TH - 2019 OPEN PROGRAM

2019 OPEN
REST DAY 

MARGAUX GAMES PREP 2018
30 mile bike ride
300 ft hs walk for time 

1k ski erg easy pace
1 hour mobility focus on lat and hips and shoulders
"metcon 1
12 axle bar cleans 165/105 + 7 axle deadlifts + 4 axle bar thursters x 4 rounds "
rest as needed 

12 db alternating full snatch 80/55 + 42 ghd sit ups + 21 muscle ups + 42 ghd sit ups + 12 alternating db full snatch 80/55 + 21 muscle ups
rest as needed

5x5 good mornings 

not for time 90 ft axle bar front rack lunge 90 ft 165/105 + 5 shoulder to over strict press + 30 ghd hip extensions + 5 box jumps as high as possible with minimal knee bend