Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements 1xGLe PVC Series: PT/OHS/SOTS @ Slow Tempo 2x10e (30s) Hang Muscle Snatch + Snatch Balance: 2×3/3 @ Bar+ Strength/Power 1: Snatch (3/3/2 Then 4×1@60-75% or HBD w/2s Pause) 3@Bar, 3@50%, 2@60%, Then 4×1@60-75% or HBD WT w/2s Shin/Low Hang/High Hang...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Team Relay (2-4 Teams): JJ/Frog Jump/Sprint 2×10/10/Glap PT/Wall Squat 2×15/8 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner 25-Min AMRAP (Teams of 2-3) Cash-In: 1000m/1500m (Switching Every 250m) Then… 10/15 Hang Power Snatch 20/30 Squat Thrust Team 400m KB Transfer (20/35 – 1...Read More