The Vine Yard CrossFit

WOD&WINE/OPEN 2019

JAN 16th, 2018 OPEN PROGRAM

OPEN 2018 

400m RUN + 8 BAR MU REST 2 MIN X 4 

800M RUN + 15 CHEST TO BAR PULL UP REST 3 MIN X 2 

SUB 500M ROW /1K ROW IF WEATHER DOES NOT ALLOW FOR RUNS 

MARGAUX 2018

WARM UP
20 min assault bike then 20 sec all out 40 sec chill pace x 5
30 min mobility 10 ghr + 10 r hyper x 4 rounds
10 bilateral db ohs rest 2 min x 4 

30 strict hspu 2 inch deficit 

2 push press otm x 10 min ahap
bench press 10-8-6-4-2
squat 10 rep rest as needed squat 20 rep
6x3 weighted pull ups 

rest as needed
METCON 1
100 c2b pull ups + 100 ghd sit ups + 100 alt db snatch 70/50 for time
METCON 2
5 thruster 225/155 + 10 p clean + 15 deadlift x 3 rounds 

ACCESSORY
1 min free standing hs hold + 3 skin the cats + 10 single leg alt strict toe to bar + 5 parallette hspu x 4 rounds nft 

Margaux AlvarezComment