The Vine Yard CrossFit

WOD&WINE/OPEN 2019

JULY 10th, 2019 OPEN PROGRAM

2019 OPEN PROGRAM
TRACK WORK

1200M EASY PACE RUN + 800M RUN FOR TIME
REST AS NEEDED
1600M EASY PACE RUN + 1200M RUN FOR TIME
REST ASNEEDED
200M RUN WALK 200 X 4


MARGAUX GAMES PREP 2018

WARMUP
100 double unders + 30 on the minute x 5 minutes with singles in remaining time


MOBILITY
30 min mobility include 2 pegboard + 15 ring rows x 4 rounds 

WEIGHTLIFTING

split SNATCH to max left leg forward
split SNATCH to max righ leg forward"
1 clean + 2 front squats rest 1 minute x 10 minute ahap
8x2 JERK
weighted pullups 6x3 

METCON 1
metcon1 4 legless rope climbs + 12 power snatch 135/95 + 2 legless rope climbs + 800m run + 8 rope climbs + 24 power cleans + 4 rope climbs + 12 power cleans + 800m run 

rest as needed 

METCON 2
36 pull ups  + 500m ski erg + 24 chest to bar + 500m ski erg+ 12 bar mu + 500m ski erg

ACCESSORY

30 weighted vest chin ups max + 30 weighted vest push ups + 8 ice cream makers + 1 min free standing hs hold x 4rounds nft