The Vine Yard CrossFit

WOD&WINE/OPEN 2019

FEB 12th - 2019 OPEN PROGRAM

INTERVAL WORK

250M ROW + MAX CHEST TO BAR PULL UPS REST 2 MIN X 4

500M ROW + MAX MUSCLE UPS REST 3 MIN X 2

1K ROW + MAX TOES TO BAR REST 4 MIN X 2

MARGAUX 2019 GAMES PREP

WARM UP

30 min concept 2 bike into 20 sec all out 40 sec chill pace x 5

mobilize 45 minutes

include 2 legless rope climbs + 15 ring dips x 4 rounds

METCON 1

1-2-3-4-5-6-7-8-9-10

db squats

db facing burpees for time

immediately after take 3 lifts in 5 min max clean

WEIGHTLIFTING

SNATCH

10X2

Snatch Deadlift

6x2 pause below the knee "

sotts press

snatch grip 5x5

good morning 5x5

rest as needed

METCON 2

12 thrusters 115/75 + 24 chest to bar pull ups + 36 kbs 54/35 x 3 rounds

ACCESSORY

max strict pull ups + 1 min hs hold x 4 rounds nft

Margaux AlvarezComment