The Vine Yard CrossFit

WOD&WINE/OPEN 2019

MARCH 9TH - 2019 OPEN PROGRAM

WARMUP

5 burpees + 10 situps + 15 air squats x 3 rnds nft

Mobility: 2 min banded lizard left leg

2 min banded pigeon left leg

2 min banded hamstring stretch left leg

2 min banded lizard right leg

2 min banded pigeon right leg

2 min banded hamstring stretch right leg

1 min bar hang/hold

1 min internal shoulder stretch right arm

1 min internal shoulder stretch left arm

2 min bent arm shoulder stretch right arm

2 min bent arm shoulder stretch left arm

1 min elevated lat stretch

ACCESSORY

15 evil wheels + 10 ring rows x 4 rnds nft

METCON

in 3 min, 30 wall balls 20# (try and go for unbroken) with max db power snatches 45# in remaining time

rest 3 min

in 3 min, 30 wall balls (same try and do ub) with max db power cleans 45# (2 db's)

MARGAUX 2019 ROGUE INVITATIONAL PREP

WARMUP

2000m chill pace row

one hour mobility

WEIGHTLIFTING

Max Snatch

Max Clean n Jerk

Max Squat

rest as needed

INTERVAL METCON

4 min on 2 min rest start where you leave off x 4 rounds

3 bmu + 6 power cleans 155/115 + 9 chest to bar + 12 wallballs + 15 wallballs

rest as needed

METCON 2

200m farmer carry 50/35 + 20 alt p snatch + 200m run x 2 rounds

rest as needed

METCON 3

500m ski erg + 50 ghd sit ups x2 rounds

Margaux AlvarezComment