Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Spider Lunge/Air Squat 2×10/GLe/GLe (30s) Snatch Balance 2×3 @ Bar+ (30-60s) Strength/Power 1: Snatch (3@Bar, 3@50%, 2@60%, 1@70%, Then 4×1@75-80% ) *90-120s Rest 2: Front Squat (5/5/3 Then 3×3@70-80% w/6-4-2s Pause) 5@Bar, 5@50%, 3@60% Then 3×3@70-80% or HBD WT w/ 6-4-2s Pause...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Straight Leg Bear Crawl + Sprint 3 Minutes (Partner Rest) McKenzie Press Up/TMC/Pull Plus 2×10/10/10 (30s) Skill Practice Gymnastic or Butterfly Kip Practice (12-15 Minutes) 2x10s Kip 2×8 Box Gynastics or Butterfly Pull-Up 6-8 Minute Practice Rest Plenty Between Attempts – Active Shoulder...Read More