The Vine Yard CrossFit

WOD&WINE/OPEN 2019

MAR 1ST - 2019 OPEN PROGRAM

Warmup: 500m row

Mobility: 3 min seated straddle

1 min elevated lat stretch

2 min couch stretch each leg

2 min dragon stretch left leg

2 min bent over hamstring stretch left leg

2 min dragon stretch right leg

2 min bent over hamstring stretch right leg

1 min single arm T stretch each arm

2 min puppy dog stretch

1 rnd - 20 min

Open workout 19.2

Beginning on an 8-minute clock, complete as many reps as possible of:

25 toes-to-bars

50 double-unders

15 squat cleans, 135/85 lb.

25 toes-to-bars

50 double-unders

13 squat cleans, 185/115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

11 squat cleans, 225/145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

9 squat cleans, 275/205 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars

50 double-unders

7 squat cleans, 315 lb.

Stop at 20 minutes

Accessory work: 30 hollow rocks + 10 v-ups + 15 evil wheels x 3 rnds nft

Margaux AlvarezComment