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Posted on by alicjarat22

CrossFit Wig Wag – CrossFit

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Metcon

Metcon (AMRAP – Reps)

3 Rounds:

2 mins at each station:

1. 90 DUs

2. 60 GHD Sit Ups

3. 30 Box Jump Overs 24/20

4. 400m run (3 mins)

-1 min rest-
Each station will be scored by points.

1. 1 point for every 30 DU

2. 1 point for every 20 GHD

3. 1 point for every 10 BJO

4. 1 point for the run- you either make it or you don’t.

3 points available for every station except the 400m run. Each round has a max of 10 points available.

Example: if you finish 57 out of the 60 GHD sit ups you will only score 2/3 points.

If you finish all the prescribed reps in the 2 mins then you are allowed to rest until you rotate to the next station.

#Repost @crossfitgames with @get_repost ・・・ What are your thoughts? 🎙@chuckbennington: ・・・ Perspective: If you’ve been in CrossFit as a sport and community for a significant amount of time, you remember when being able to “RX” a WOD was an aspirational goal, not a default expectation. _ Early on, most of us scaled most of the workouts, most of the time. We would knock out the @crossfit “Mainsite” or “Mothership” WOD to the best of our ability, and then our load/time/reps/rounds would “Post to comments” on crossfit.com, with what scales or substitutions we used to preserve the intent of the programming. _ In 2006/2007 it was not uncommon that a higher skill or heavier load WOD would have LITERAL handful of fire breathers earn the right to post “RX” next to their score. _ Being able to RX specific Girl and Hero WODs were goals that guided much of the fitness journey for significant amounts of time. I spent years working toward my goals of RX “Isabel”, “Nate”, and “Nasty Girls”. _ As a coach and affiliate owner, I have absolutely heard the groans of an RX piece of programming being “too hard” many times. _ On the interwebz I have certainly read and continue to read complaints of the same nature. _ Change your perspective. _ If the RX isn’t considerably difficult, how are we supposed to forge elite fitness as a community? _ If everybody can do everything as RX, then it’s not special. It has no sense of achievement or accomplishment. Nobody is forced to set goals. Nobody has a higher level of fitness to work to. _ Part of what drew me to CrossFit was that there was no limit, no plateau. There was always something to work on and reach for. _ There’s no shame in the scaling game, it’s part of the journey. _ No achievement of significance is ever easy. And when you reach it, you’ll be glad it wasn’t. _ If you’ve been around for a while, what was the first RX WOD that was a huge personal goal for you? How long did it take to hit? _ Share and tag if you know someone that needs to read this! _ #therxisunderstanding _ @crossfit @crossfittraining @cfgymnastics #crossfit #crossfittraining #cfgymnastics #crossfittrainer #crossfitcoach #coaching #coachlife

Posted on by alicjarat22


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