Friday

Strength
Work up to a heavy deadlift with perfect form
then
5 sets of 3 banded deads @ 60%

Conditioning
20 Min Amrap
Run 1 Lap
12 Goblet Squats 53/35
10 K.B. Swings
8 Goblet Reverse Lunges
6 Bar Muscle Ups

Monday

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Workout 14.5 Announcement, Kezar Pavilion, San Francisco, Calif.

Two sets for quality, not time, of:
Double-Unders x 40-50 reps
Alternating Pistols x 6-8 reps each leg
(work on speed and efficiency)
Handstand Walk x 15-20 yards

Take 12-15 minutes and build to today’s 1RM Clean and Jerk

1000 Meter Row/ Run 800m
20 Ground to Overhead (135/95 lb)
20 Burpees
20 Goblet Squats (32/24 kg)

Wednesday

Hack's Pack UTE will not be defending their Affiliate Cup title at the 2014 ‪#‎CrossFIt‬ Games!

Strength
Back Squat Work up to a heavy single
Snatch 2 2 2 2 2

W.O.D.
"Killer Kettlebells"
Teams of 2, 1 person working at a time:
Complete for time:
200 Russian KBS (53/35)
150 Goblet Squats
100 KB Russian Twist (1ct)
50 KB Snatch

What is the difference between women and men?

Wednesday 5/1

Strength

• Find Max Back Squat

W.O.D.

• 400m run
• 3 rounds 21/15/9 reps
• KB Swings (53/35)
• Push Press (155/105)
• Goblet Squats
• 400m run

Stabilization

• 100 Seated Hot Potato

New month... Make sure to put your goals on the board. Lets start with some back squat PRs today.