Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PVC Series: PT/High Hang Power Snatch/OHS 2×10/5/5 (30s) Snatch Balance: 3×3 @ Bar-50% of Snatch (Rest A.N.) Strength/Power 1: Snatch (3@Bar, 3@50%, 2@65%, 1@75%, Then 4×1@80-90% ) *1-3 Min Rest 2: Barbell Lunge (3×12 @ HBD WT Back Loaded Walking ) Back...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Burpee Ladder 2×1-5 (60s) PT/TMC/Pull Plus 2×10/10/10 (30s) Wall Squat 2×8 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 30-Minute AMRAP 30 DU’s (S-60 Singles) 15 Wall Ball (S-AC, Rx-16/20) 10 Pull-Ups (S-Jumping/Ring Row, Rx-Chin) Row Ascending Ladder by 500m Each Round: 500,...Read More