21-15-9:
Dual Dumbbell Hang Clean & Jerks (50/35 lbs per hand)Dumbbell Box Step-Overs (24/20 inches) (2 Dbs)
Clean and jerks can be power*
WODprep Strategy Top Tips:
Alright, tackling the 21-15-9 CrossFit combo of Dual Dumbbell Hang Clean & Jerks and Dumbbell Box Step-Overs is no joke. It’s gonna test your strength, coordination, and cardio. Before diving in, warm up properly and make sure your dumbbell weight is on point – 50/35 lbs per hand.
As you hit the round of 21, don’t go all-out from the get-go. Pace yourself. Break up those clean & jerks if needed, like 7-7-7, and steady on the step-overs.
When you hit the 15s, pick up the pace. Consider sets like 5-5-5 for the clean & jerks.
For the final 9, it’s all-out sprint mode. Push hard! Keep a good breathing rhythm, smooth transitions, and watch your form. Listen to your body and scale it if necessary.
After the workout, cool down and stretch. This one’s a beast, but you got this!
Tripping on your Dubs? Check out our video below:
The only links you need for the 2023 CrossFit Open:
23.2
Blog: 23.2 Open Announcement: How To Watch It
Blog: 23.2 Open Workouts & Standards
Blog: 23.2 Open Strategies and Tactics
Blog: 23.2 Open Strategies for Scaled and Masters Athletes
Blog: 23.2 Open Strategy Re-do
23.1
Blog: CrossFit Open 23.1 Workout & Standards
Blog: CrossFit Open 23.1 Strategy & Tips
YouTube Video: CrossFit Open 23.1 Strategy & Tips
YouTube Video: CrossFit Open: 5 Stages of 23.1
CrossFit Season
Blog: Our Workout Predictions for the CrossFit Open Season 2023
Blog: 2023 CrossFit Season Changes You Can Expect
Blog: Top Tips for 2023 CrossFit Season
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