WOD: Tuesday 250107

Alright, back to our regularly scheduled CrossFit.

• Coaching Notes

Today is a fun two part workout with each portion of the workout meant to be completed in the time domain of 9:00-13:00 minutes. These are both meant to be done on a 15:00 clock which means there is a hard time cap here and athletes must move from one AMRAP right into the next one if they are moving up towards that 15:00 time cap. The goal with this session today is to build some running volume while leaning into more focused barbell conditioning for the Hang Power Clean and Shoulder to Overhead. We are combining these movements with more midline stamina style movements to create a touch of interference into the run, which means pacing will be crucial today.

"Demodog Duo" - 0:00-15:00:

3 rounds for time of:

Run, 400 m

12 Hang Power Cleans, 135/95 lbs

12 Burpee-to-Targets

"Demodog Duo" - 15:00-30:00

3 rounds for time of:

Run, 400 m

12 Shoulder-to-Overheads, 135/95 lbs

24 AbMat Sit-ups

Accessories:

4 rounds for quality of:

20 Russian Twists

Hollow Hold

Rest 30 secs

6 Inchworm-to-Hollows

Weighted Plank Hold, 45/25 lb

Rest 1 min