Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Air Squat/Burpee 2x8e (30s) BB Complex: Power Snatch + Snatch Balance 2x5e @ Bar (60s) Strength/Power 1: Snatch (3/2/2/1 Then 4-6 Sets to Find 1RM) 3@Bar, 2@50%, 2@65%, 1@75% Then 4-6 Sets to Find 1RM – FULL SNATCH *1-3 Min Rest 2:...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Squat Thrust Ladder 2×1-5 (60s) PT/TMC/Pull Plus 2×10/10total/10 (30s) Skill Practice Ring Muscle-Up Progression (12-15 Minutes) 1. Ring Row 2×5 w/ Feet On Ground OR On Box (30-60s) 2. MU Transition 2×3 w/ Feet On Ground OR On Box (30-60s) 3. Ring Dip...Read More