The Vine Yard CrossFit

WOD&WINE/2019 OPEN

JAN 9th, 2018 OPEN PROGRAM

OPEN 2018 

REST DAY 

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Margaux 2018 

Warm UP
1k chill row easy pace
mobilize 30 min 

WEIGHTLIFTING
10 full snatch 185/135
8 full snatch 205/145
6 full snatch 225/155
4 full snatch 245/165
2 full snatch 265/175
you have two minutes to complete each set, cut off times are 2 min/4 min/6 min/8 min and 10 min mark 

rest as needed 

10 squat cleans at  245/165
(8) at 265/180 - 
(6) 285/195 -
(4) 305/205 -
(2) 315/215 "
you have two minutes to complete each set, cut off times are 2 min/4 min/6 min/8 min and 10 min mark 

rest as needed
push press 10x 2 ahap
bench press 5x5
rest as needed 

METCON 1
25 pull ups + 25 kbs 70/53 + 15 toes to bar + 15 kbs x 3 rounds
rest as needed 

METCON 2
10 min amrap
10 deadlift 225/155 + 10 box jumps + 10 db alt p snatch 50/35
 

Accessory
8 russian dips + 3 skin the cats + 5 bar mu + 1 min free standing shoulder taps x 4 rounds 

Margaux AlvarezComment