The Vine Yard CrossFit

WOD&WINE/OPEN 2019

FEB 27th, 2018 OPEN PROGRAM

OPEN 2018

ACCESS TO ASSAULT BIKE
10 min easy pace then
20/40 x 4
10 min easy pace 

no bike then
10 min chill run
30/30 all out chill
10 min chill run 

Margaux Games 2018 Training 

Warm Up

20 min concept 2 bike or ab then 20/40 all out chill x 5 

30 min mobility
2 legless rope climb 1 pegboard + 15 ring rows x 4 rounds 

POWER

5 power snatch as heavy as possible rest 1 min x 5
then 

set a running clock min 1) 15/12 cal ab 2) 5 power cleans ahap 3) amrap bmu 4) 10 burpee bench overs 5) rest 

rest as needed

METCON 1

15 mu + 12 heavy dball 150/100 over + 9 mu + 6 heavy dball over + 3 mu + 3 dball over

rest as needed 

100 ft hs walk rest 1 min x 3 

METCON 2
40 wallball 20/24# + 30 ghd sit ups + 20 chest to bar pull ups x 3 rounds 

No Accessory 

Margaux AlvarezComment