The Vine Yard CrossFit

WOD&WINE/OPEN 2019

FEB 8th - 2019 OPEN PROGRAM

WARM UP

100 du then 20 otm with singles the remaining time x 4 min

MOBILITY

stranding straddle 2 min

2 min thread the needle left arm

2 min thread the needle right arm

2 min single arm T stretch right arm

2 min single arm T stretch left arm

2 min elevated lat

2 min couch stretch right leg

2 min couch stretch left leg

2 child's pose

2 min seated forward fold

ACCESSORY

30 sec Lsit + 15 ring rows x 4 rnds

METCON

15 MIN AMRAP

20 CAL ROW + 15 WALLBALLS 20/14 + 10 BURPEE OVER ROW + 5 BMU

WARM UP

125 du buy in then 30 OTM x 5 minutes with singles in remaining time

30 min mobility

include 15 ring dips + 2 legless rope climbs x 4 rounds nft

METCON 1

50 ft plate push 45/25# + 15/12 cal assault bike + 20 toes to bar rest 3 min x 3

rest as needed

WEIGHTLIFTING

2 power snatch + max shspu on the minute add 10# from previous week x 8 min

1 clean power or full + 1 thruster + hang clean rest 1 min x 8

squat 20 rest as needed squat 10

pendley rows 5x5

1 min bar hold if too easy alternate arm hip touch rest 2 min x 3

rest as needed

METCON 2

10 power cleans 165/115 + 10 walking alternating front rack lunge + 10 thrusters x 3 rounds for time

no accessory

Margaux AlvarezComment