The Vine Yard CrossFit

WOD&WINE/OPEN 2019

MARCH 26th - 2019 OPEN PROGRAM

OPEN IS OVER TAKE THIS TIME TO REST UP

ROGUE INVITATIONAL PREP

WARM UP

1500M row 20 sec all out 40 sec chill x 5 min

30 min mobility

20 min bar muscle up skill work

WEIGHTLIFTING

snatch

6x2

snatch balance

6x1

snatch panda pulls

6x2

2 clean + 1 power jerk

AHAP x 8 rest as needed

squat 5x5

rest as needed

METCON 1

30 ghd sit ups + 10 heavy dball overs + 15 chest to bar pull ups x 3 rounds

rest as needed

METCON 2

12 BMU + 50 du + 15/12 cal echo bike x 2 rounds

ACCESSORY

60 ft hs walk + 30 ghd hip extensions + 15 seated leg raises x 3 rounds rest as needed between sets and exercises

Margaux AlvarezComment