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

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Toss 3 Minutes @ 16/20 PT/Pull Plus/Burpee 2×10/10/5 (30s) Skill Practice Strict Pull-Up (4×5 *90-120s Rest) S-Jumping 3s Negative/5010 Tempo Ring Row, Rx-Chin, Rx+C2B *Chase Each Set w/ 12-15 Standing Hollow Pull Throughs *MUST REMAIN HOLLOW Conditioning Metcon (AMRAP – Reps) 12-Minute...Read More