Workout of the Day


Written By Charleh Knighton  |  Thrusters 

18-minute running clock

21-15-9 Thrusters  (♀ 65 lb/♂ 95 lb)
Lateral burpees over the bar

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.


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.


Thrusters! Love em or hate em, you won’t get far in CrossFit without embracing them!

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