The Vine Yard CrossFit

WOD&WINE/OPEN 2019

Dec 5th, 2018 OPEN PROGRAM

TRACK DAY IF WEATHER PERMITS

1 MILE EASY PACE RUN

10 MINUTES OF 200M ALL OUT 200M RELAX PACE 

1 MILE EASY PACE RUN 

SCALE WITH 1500M ROW / 200M ALL OUT 200M CHILL / 1500M ROW 

 

MARGAUX 2018

WARM UP

2k row chill pace then 20 sec all out 40 sec chill pace x 5 min
30 min mobility
include 10 ghr + 10 r hyper x 4 rounds in this time

WEIGHTLIFTING
 

snatch 10-8-6-4-2
all above rep should be unbroken you chose power or full but ahap
clean 10-8-6-4-2
same as snatch
100 ft hs walk + 10 ohs 205/145 

METCON 1

15 pull ups + 20 ft OH walking lunge w 2 kb 53/35# + 15 t2b x 4 rnds for time
rest as needed

50ft prowler push 375/280# + 10 bar facing burpees + 10 DL 265/185 rest 2 min x 4 rnds
accessory: 12 evil wheels + 30 weighted hip extensions + accumlate 1 min hs hold + 10 seated leg raises x 4 rnds nft

Margaux AlvarezComment