The Vine Yard CrossFit

WOD&WINE/OPEN 2019

FEB 26th - 2019 OPEN PROGRAM

WARMUP

125 du buy in then 25 du otm x 5 min

in remaining time do single rope jumps

goal is to get 5 minutes of jump roping without fails

MOBILITY

2 min banded pigeon right leg"

2 min banded lizard left leg

2 min banded pigeon right leg

2 min banded lizard right leg

2 min internal rotation right arm stretch

2 min internal rotation left arm stretch

2 min straight arm overhead stretch right arm

2 min straight arm overhead stretch left arm

2 min puppy dog stretch

2 min standing straddle

ACCESSORY

5 strict mu (scale to MU progession on the floor if need be) +

15 evil wheels

x 4 rnds nft"

METCON

15 shoulder to overhead + 12 deadlift +9 power cleans 135/95 x 3 rounds

MARGAUX 2019 ROGUE INVITATIONAL PREP

WARM UP

20 MIN chill bike concept 2

mobilize one hour

WEIGHTLIFTING

power snatch 10-8-6-4-2

rest as needed

power clean 2 otm x 10 min ahap

bench press

10-8-6-4-2

rest as needed

METCON 1

15 shoulder to overhead + 12 deadlift +9 power cleans 135/95 x 5 rounds

METCON 2

15 cal ski erg + 15 alt db p snatch 50/35 x 5 rounds

NO ACCESSORY

Margaux AlvarezComment