18-minute running clock
21-15-9 Thrusters (♀ 65 lb/♂ 95 lb)
Lateral burpees over the bar
Sit-ups
In the remaining time, establish a max weight of the complex:
1 power clean + 1 hang squat clean
Your score is the time of the triplet and max load.
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WODprep Strategy Top Tips:
The goal here is to stay UB on the thrusters and then move steady through the burpees and sit-ups. Don’t come out too hot as you’ll have nothing left for the max complex in part 2.
This is a typical workout you’ll find in the Open, and from our experience, you should be able to hit 90% (or above) for the power clean into the hang. You’ll have plenty of time to change from your sneakers into your lifters. Use this time to get your heart rate back to a reasonable level before hitting the lift hard.
Our top tip would be to warm up your cleans and hang cleans before starting the 18-minute running clock.
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Thrusters! Love em or hate em, you won’t get far in CrossFit without embracing them!
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