The Vine Yard CrossFit

WOD&WINE/2019 OPEN

MAY 1st - 2019 OPEN PROGRAM

WARMUP

400m run or 500m row
Rollout back, quads, hamstrings, calves with foam roller for 10 min

INTERVALS

250m row
6 burpees over rower
Rest 1 min
X 3

500m row
10 pull-ups
Rest 2 min
X 2

1000m row
15 t2b
Rest 3 min
X 2

Done!

Stretch / roll out after intervals

If it’s nice outside and you want to run, do 200m, 400m, 800m respectively. 

MARGAUX 2018

choose concept 2 bike or run 30 min
30 min mobility

8 min AMRAP mu 


snatch + hang snatch rest 1 minute x 10 

clean n jerk ahap for the day
front squat from floor 10-8--6-4-2
weighted pull ups 6 x 3

21-15-9 deadlifts 315/205 / bar mu
rest as needed
10 ohs + 100ft hs walk + 1k row x 2 rnds
accessory
30 weighted ghd hip extensions + 1 wall walk into max hs hold + 8 single alternating strict toe to bar + 3 max distance broad jumpx 4 rounds nft

Margaux AlvarezComment