The Vine Yard CrossFit

WOD&WINE/2019 OPEN

JAN 30th, 2018 OPEN PROGRAM

OPEN 2018 TRACK DAY 

400M RUN + 15 CHEST TO BAR REST 2 MIN X 2 

800M RUN + MAX MU REST 3 MIN X 4 

SUB WITH 500M/1000M ROW 

 

MARGAUX 2018 

125 du then 30 otm x 5 min with singles in remaining time

30 min mobility

include 10 ghr + 10 r hyper x 4 rounds also 4/4/6 kipping complex x 4 rounds in this time

10x2 snatch deadlift with pause below the knee

2 power clean + 20 ft hs walk ribbon shape - switch turn each minute

set running clock 20 min - min 1) 15/12 cal assault bike min 2) 5 power snatch 205/145 3) 10 burpee bench overs - 4) amrap pistols 5) min rest

5x5 hip thrusts

60 ft hs walk rest 1 min x 4

metcon 1

15 deadlift 315/2225 + 10 mu + 5 db alt snatch 80/55 x 3 rounds

rest as needed

metcon 2

30 kbs 70/53# + 25 t2b + 3 legless rope climbs x 2 rnds

accessory

25 hollow rocks + 12 v-ups + 1 min amrap free standing shoulder taps + 8 single arm db press x 4 rnds nft

Margaux AlvarezComment