CrossFit Jacked – CrossFit
Weightlifting
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
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
POWER CLEAN
– 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
DOUBLE UNDERS
– Break dubs into manageable sets.