The Vine Yard CrossFit

WOD&WINE/OPEN 2019

JAN 15TH, 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

500m row, rest 2 min x 5 rnds

1000m row, rest 3 min x 5 rnds

Cool down stretch for 5 min

Margaux 2019

100 du buy in then 25 otm with singles in remaining time x 5 min

mobility + shoulder prehab and drills + 10 ghr + 10 rev. hypers x 4 rnds nft

Weightlifting

Muscle snatch 6x2

1 snatch + 1 hang snatch + 1 ohs, rest 1 min x 8 min

1 power clean + 1 front squat + 1 split jerk, rest 1 min x 8 min

rest as needed

Metcon 1: 30 t2b + 30 cal assault bike + 30 pullups + 30 wall balls 20/14# + 30 dl 295/205# for time

rest as needed

Metcon 2: 50ft single arm right db OH lunge 70/50# + 10 bench jumps overs + 50ft single arm left db OH lunge + 5 bar mu, rest 2 min x 4 rnds

Accessory: 20 banded good mornings + 10 single arm db row ahap x 4 rnds nft

Margaux AlvarezComment