061610

D3-W1

Warmup:
A1: 250m Row x 3; 30 sec
A2: 30 seconds handstand practice x 3; 30 sec
B: Prep your hips here: http://journal.crossfit.com/2010/01/hip-prep.tpl 
C: 1 vertical jump x 5; 10 second between.

Workout (Light Day):
A1: Power Clean 5-5-5-5-5
A2: Press 5-5-3-3-3
A3: Back Squat 5-5-5-5-5
B1: AMRAP (-2) CTB Pullups x 3; 90 seconds
B2: (Weighted GHD Hip Extensions x 15) x 3 ; 90 seconds

Go only as heavy as the third set from Monday on Power Clean and Back Squat. On the press you are building to the heaviest set of 3 you can do.

Cool Down:
50 kb swings
Pick a weight that is easy - if you have doubts about the weight you choose, go lighter.

Stretch!