The Vine Yard CrossFit

WOD&WINE/OPEN 2019

DEC 18TH - 2019 OPEN PROGRAM

Interval day or rest day

Dynamic warm up: lunges, side shuffle, high knees, butt kicks, arm circles, leg swings, plus 5 min of roling out on foam roller

250m row, rest 1 min x 2 rnds

500m row, rest 2 min x 4 rnds

1000m row, rest 3 min x 2

warm up as needed

mobility as needed

MARGAUX 2019 GAMES PREP

METCON 1

"For Time (6 minute time cap)

15 snatch 90kg / 60kg

15 clean & jerk 110kg / 80kg"

rest as needed

"13 Minute Time Cap

Rest as Needed then MEtCon2

4 rounds

6 Bar muscle-ups

3 Devils press (85lbs/55lbs)

then 3 rounds of 15 toes to bar 60 du

then

2 rounds

30 wallballs

5 cleans (100/70)"

finish with

20m OH lunges with 1 dumbbell (10m right/10m left)

for clarification look at Dubai Fitness

Championship

extra credit if you want

For Time (3 Minute Time Cap)

20m Sandbag carry (150lbs/100lbs)

12/10 Burpee box jump overs (24/20)

30/20 cal Assault Bike

12/10 Burpee box jump overs (24/20)

20m Sandbag carry (150lbs/100lbs)

"

Margaux AlvarezComment