The Vine Yard CrossFit

WOD&WINE/2019 OPEN

Jan 2nd, 2018 OPEN PROGRAM

TRACK DAY

200M RUN + 10 BURPEE + 200M RUN REST 2 MIN X 8

SCALE 250M ROW IF WEATHER DOES NOT PERMIT 

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Margaux 2018 for extra credit

WARM UP
10 wall balls 20/14#  every 30 sec x 5 minutes 

30-minute mobility

4/4/6 superman hollow complex work + 1 pegboard + 15 ring rows x4 rounds

WEIGHTLIFTING

10 p snatch unbroken + 60 ft hs walk + max mu unbroken, rest as needed then 8/60/max rest as needed then 6/60/max - 4/60/max - 2/60/max ahap
1 p clean + 1 hang clean + 1 power jerk rest 1 min x 10 ahap
front squat 4 sets of 5
hip thrust 5x5 

METCON 1
angie 100 pull ups + push ups + 100 sit ups + 100 squats for time
METON 2
20 wallballs 30/20 + 15 cal row + 10 s hspu x 4 rounds  


ACCESSORY
1 min free standing hs hold + 8 russian dips + max bar mu + 5 parallete hspu x 4 rounds nft 

Margaux AlvarezComment