Power Ranger

CrossFit Jacked – CrossFit


Back Squat (20 minutes to work to a heavy single)

Note: A heavy single is a weight you can rep without failure. Rule of thumb is to pay attention to the speed of the bar coming up on your reps and whether you’re keeping your back straight and not rolling over.

You’ve hit your heavy single when the bar feels slow and your confidence in the next lift fades.


Metcon (Time)

Power Ranger

15 Minute Time Cap

15 Power Cleans 155/105

150 Double Unders

10 Power Cleans 155/105

100 Double Unders

5 Power Cleans 155/105

50 Double Unders

RX+ 165/115, 205/145, 245/165

– Within “Power Ranger”, we’re looking for a weight we can grind through quick singles

– Should be able to string reps together if we needed to, but singles will likely be the best option

– Stay near the bar and find a consistent work/rest rhythm


– Break dubs into manageable sets.

Categories: WOD

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