The Vine Yard CrossFit

WOD&WINE/OPEN 2019

DEC 19th, 2018 OPEN PROGRAM

Track Day:

400m run + 8 c2b pu, rest 2 min x 6

800m run, 8 bar mu, rest 3 min x 3

1200m run, max ub t2b x 1

If weather doesn't permit you to run, row: 500m, 800m, 1500m

*if you don't have bar mu, you can do ring mu, or do 8 chest to bar + 8 ring or static dips for today

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Extra Credit, 2018 Margaux Program:

Warmup: 125 double unders then 30 otm x 5 min, 30 min mobility plus 10 ghr + 10 r hyper + 10 double arm db ohs (use a weight that is challenging but not too heavy - work technique/position)

max power snatch, then 20 min running clock: on even minute 2 p snatch (75-80%) on odd minute 2 strict mu

rest as needed

max power clean, then 20 min running clock: on even minute 2 p clean (75-80%), on odd minute 20 ft hs walk

150ft hs walk for time rest 2 min, 110ft hs walk for time rest 1 min, 60ft hs walk for time

Metcon 1: 10 mu + 12 assault bike cal x 3 rounds

rest as needed

Metcon 2: 15 thrusters 115/75# +12 deadlifts + 9 p snatch x 5 rounds

Accessory 1 min free standing amrap shoulder taps + 3 skin the cats + 5 parallette hspu + 15 evil wheels x 4 rds nft

Margaux Alvarez1 Comment