For time21-15-9Thrusters @95lbs/65lbsDU (3x reps)
WODprep Strategy Top Tips:
Thrusters (21-15-9):
This is a compound movement that combines a front squat with an overhead press. Hold the barbell in a front rack position with your elbows up and chest high.
Perform a full-depth squat and then explosively push the bar overhead to full lockout. Each set consists of 21, 15, and 9 repetitions.
Double Unders (DU):
Double unders involve swinging the jump rope so it passes under your feet twice for each jump. This requires good coordination and timing.
Pacing:
This workout can be very taxing, so pacing is crucial. Start the thrusters at a controlled pace, breaking them into smaller sets if needed to avoid fatigue. A common approach is to break the sets into 7-7-7 for 21, 5-5-5 for 15, and 5-4 for 9 thrusters.
Thrusters! Love em or hate em, you won’t get far in CrossFit without embracing them!
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