1001 Springwood Ave Unit 5
Gibsonville, North Carolina
(336) 214-2233

February 25th 2013

February 24, 2013

Although they're 3 decades apart in age, Frank and Steve train as equals in the CrossFit program.

Warm Up

3 rounds of:

-2 minutes Double Under work

-7 Ring Dips

-10 Snatch Balance



*take 15 minutes to work on the Snatch.  Use snatch drills to reinforce receiving the bar at the bottom of the squat; dirty dancing, rock and roll, as well as OHS, Snatch Balance, and Snatch Pulls*


Seven rounds of:
35 Double-unders (75 singles)
1 Snatch

1 minute break between rounds

Make one snatch attempt per round.

Games Prep

1K Row

5 minute break then,

1k Row


Bar Muscle Ups/Chest to Bar Pull-Ups

*spend 15 mintues working on the Bar Muscle Up or Chest to Bar Pull-Up.  Your chest must touch, even with the nipple line.*


Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75/45 pound Snatch, 30 reps
135/75 pound Snatch, 30 reps
165/100 pound Snatch, 30 reps
210/120 pound Snatch, as many reps as possible

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