Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Lunge Matrix/Wall Squat 2×10/1 Each Way/8 (30s) Power Clean + Thruster 2x3e @ Bar-95 lbs (30-60s) Strength/Power 1: Clean and Jerk (3/3/2/1 Then work up in 5-10 lbs 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 Frog Jump/Gym Sprint 2×10/GLap (Partner Rest) McKenzie/Scorpion/Iron Cross 2×10/10/10 (No Rest) Conditioning Metcon (AMRAP – Rounds and Reps) 30-Minute AMRAP 10 Sumo DL (S-65/95, Rx-95/135, Rx+135+/185+) 20 Squat Thrust Bar Hop (S-Step Over) 40 DU’s (S-120 Singles) 400m Run 600m Row Record total...Read More