The Vine Yard CrossFit

WOD&WINE/OPEN 2019

March 13th, 2018 Open Program

Track/interval row day

200m run + 10 c2b pu, rest 1 min x 4
400m run + 10 t2b, rest 2 min x 2
800m run + max muscle ups x 1 

If too cold to run, sub with 250m row, 500m, and 1000m row respectively

Margaux 2018 

22 min concept 2 bike chill pace then 20 sec all out 40 sec chill x 5 min
30 min mobility include kipping complex 4/4/6 + 10 r hyper + 10 ghr x 4 rounds in this time
p snatch to max then running clock 2 p snatch 80% even 2 s mu odd x 20 min
power clean to max
"20 min running clock
1) 15/12 cal ab
2) amrap pitstols
3) 10 burpee over bar afap
4) amrap p clean 70%
5) rest "
rest as needed
f squat 10-8-6-4-2 rest as needed between sets
metcon 1
10 bmu + 10 s hspu + 8/8+ 6/6 + 4/4 + 2/2/
rest as needed
100 ft hs walk rest 90 sec x 3
metcon 2
800m weighted vest run buy in then 4 rounds of 4 s veighted vest hspu + 12 c2b + 24 air squats then buy out + 800m weighted vest run for time
no accessory

 

Margaux AlvarezComment