The Vine Yard CrossFit

WOD&WINE/OPEN 2019

NOV 13th - 2019 OPEN PROGRAM

Track/interval day

250m row + 10 burpees over rower, 1 min rest x 4 sets

500m row + 12 t2b, rest 2 min x 4 sets

1000m row + 20 c2b pu x 1

1500m row into 20/40 x 5 min

MARGAUX 2019 GAMES PREP

1500m Row chill pace into 20 sec all out 40 sec chill pace x 5 min

30 min mobility include 15 ring dips + max bar mu

WEIGHTLIFTING

snatch 6x2

Snatch grip Deadlift

sotts snatch grip press 5x5

strict db press 5x5

MetCon 1

21 muscle ups + 30 hspu + 500m row + 15 muscle ups + 30 hspu + 500m row + 9 mu + 30 hspu + 500m row

metcon 2

18 squats 225/155 + 21 chest to bar + 12 squats 225/155 + 15 chest to bar pull ups + 12 squats + 9 pull ups

Margaux AlvarezComment