Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/TMC/Lateral Band Walk 2×10/10/10e (30s) Hang Power Clean + FS + Split Jerk 2x2e @ Bar (30s) Strength/Power 1: Clean and Jerk ( 3@Bar, 3@50%, 2@60%, Then 4×1@70-80% or HBD WT ) *90-120s Rest 2: Hang Power Snatch (Take 10-15 Minutes to...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Sprint Relay 3 Minutes Forward/Back Arm Swings + Frog Jump + Pull Plus 2x10e/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 25-Minute AMRAP 10 Pull-Ups (S-Jumping 2s Negative/3010 Ring Row, Rx-Chin) 20 Back Loaded Lunges (S-BW to 55/75, Rx-65/95) 50 DUs (150...Read More