Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/TMC/Speed Skater 2×10/10/20 total (30s) Wall Squat 2×8 (30s) PVC Series: Snatch Balance + SOTS Press 2×3+10 (30-60s) Strength/Power 1: Snatch (3/3/2/1 Then work up by 5-10 lb increments) 3@Bar, 3@50%, 2@60%, 1@70% Then Work Up in 5-10 lb Increments Until 1st...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Dyna Hoops 3 Minutes (Partner Rest) KB Ribbon/Air Squat/Pull Plus 2×10/10/10 (30s) Skill Practice Toes-To-Bar (10-15 Minutes) * 2×10-15s Basic Kip * 2×5 Kip + Knees-2-Chest * 2×5 KTE * T2B Each progression should be 80% mastered before moving to the next. 60s...Read More