The Vine Yard CrossFit

WOD&WINE/OPEN 2019

MAY 24th - 2020 OPEN PROGRAM

WARMUP

chill bike 10 min

MOBILITY

2 min banded lizard right

2 min banded pigeon right

2 min banded hamstring stretch right

2 min banded lizard left

2 min banded pigeon left

2 min banded hamstring stretch left

1 min straight arm OH stretch right arm

1 min straight arm OH stretch left arm

2 min bent arm shoulder stretch right arm

2 min bent arm shoulder stretch left arm

ACCESSORY

10 single leg strict t2b + 15 ring rows x 4 rnds nft

WORKOUT

12 min amrap 5 power snatches 95/65# + 10 DL + 15 t2b + 20 BJ overs 24/20#

MARGAUX 2019 GAMES PREP

WARMUP

10 wallballs every 30 sec x 5 minutes

45 min mobility

WEIGHTLIFTING

15 P Snatch 165/115 for time rest 2 min

10 P Snatch 185/125 for time "

rest as needed go for max P snatch

Snatch panda pulls 6x3

squat 20 rest squat 10

METCON 1

1 legless rope climb + 10 chest to bar + 2 legless rope climb + 20 chest to bar then 3-30, 4-40 for time

rest as needed

accumulate

METCON 2

50/35 cal row + 50/35 cal assault bike + 120 ft hs walk + 240 double unders for time

NO ACCESSORY