The Vine Yard CrossFit

WOD&WINE/OPEN 2019

APRIL 9th - 2019 OPEN PROGRAM

2020 OPEN PROGRAM

REST

MARGAUX 2019 ROGUE INVITATIONAL PREP

WARM UP

1750m row into 20 sec all out 40 sec chill x 5 minutes

mobilize 30 min

10 ghr + 15 ring dips x 4 rounds while mobilizing

WEIGHTLIFTING

P Snatch

10-8-6-4-2-1"

Clean + H clean rest 1 min x 10 ahap

bench press

10-8-6-4-2-1"

squat 5x5

glute bridges

5x5

METCON 1

10 BMU + 15 db power cleans + 20 shoulder to overhead x 3 rounds

rest as needed

120 ft hs walk rest 1 min 90 ft hs walk for time

rest as needed

METCON 2

25 chest to bar pull ups + 25 ghd sit ups x 2 rounds

rest as needed

ACCESSORY

8 bulgarian split squats + 30 ghd hip extensions + 7 ice cream makers + 10 strict pull ups x 3 rounds

Margaux AlvarezComment