"Vagabond 15.2 Heats and Schedule for Saturday"(3.6.2015)

March 6, 2015
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| Blog, Competition Phase, Fitness Phase, Lifestyle Phase

*Vagabond Schedule for this Weekend of March 7th + March 8th*

1. Saturday, March 7th, 2015: 9:00 am to 11:00 am Heat Schedule for 15.2 Open Workout

2. Sunday, March 8th, 2015: 8:00 am Vagabond Circuit Training

3. Sunday, March 8th, 2015: 9:00 am to 11:00 am Open Gym

4. Sunday, March 8th, 2015: Make-Up Schedule for 15.2 Open Workout

5. Sunday, March 8th, 2015: 9:00 am Vagabond Gymnastics Class

crossfit-2

RX’D
(Includes Masters up to 54 years old) 
Every 3 minutes for as long as possible complete: From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.) 10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.) 12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.) 14 chest-to-bar pull-ups
Etc., following the same pattern until you fail to complete both rounds
Scaled
(Scaled Men & Women 18-54)
Every 3 minutes for as long as possible complete: From 0:00-3:00
2 rounds of:
6 overhead squats or front squats (65 / 45 lb.) 6 chin-over-bar pull-ups or jumping pull-ups or ring rows
From 3:00-6:00
2 rounds of:
8 overhead squats or front squats (65 / 45 lb.) 8 chin-over-bar pull-ups or jumping pull ups or ring rows
From 6:00-9:00
2 rounds of:
10 overhead squats or front squats (65 / 45 lb.) 10 chin-over-bar pull-ups or jumping pull ups or ring rows
Etc., following the same pattern until you fail to complete both rounds