“Whiskey Sour”

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

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