CFKSQ – CrossFit
Delta
Whiskey Sour (AMRAP – Reps)
5 x 2 min Working Set
12 Box Jump Overs
10/8 Calorie Bike
AMRAP Hang Power Cleans
Rest 2 minutes between each set
Score is total number of Hang Power Cleans completed by end of workout
Substitutions
Box: Object
Bike: Row 12/10 cal or Run 200
Weightlifting
Hang Power Clean
(Prior to completing “Whiskey Sour”)
On an 8 minute clock, every 2 minutes (4 sets) –
Complete 3 Hang Power Cleans at ~80-85%
If you don’t have the weight to get to that range, add 1-2 reps
If you don’t have the equipment, complete 5 quality broomstick hang power cleans + 4 dumbell or kettlebell curl and press
Warm-up
1)
2 minutes of cardio
2)
5 Plank Walkouts
10 Up/Down Dog
10 Yoga Tables
10 Spider/Pigeon
3)
10 Alternating Step-ups
10 Tuck Jumps
8 Box Jumps
6 Box Jump Overs
4)
w/ PVC, then Bar
3 Hang + Shrug
3 Hang + High Pull
3 Muscle Hang Clean
3 Hang Power Clean
5)
Warm-up Hang Power Clean, go into Weightlifting
6)
After Weightlifting,
2x
4 Box Jump Over
4 Cal Bike
4 Hang Power Cleans at metcon weight
Cool-Down
:30 Yoga Table Hold
:30 Child’s Pose