Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Spider Lunge 2×12/GLe (No Rest) Muscle Snatch/Snatch Balance/OHS 2x3e @ Bar (30-60s) Strength/Power 1: Snatch (3@Bar, 3@50%, 2@60%, Then 4×1@70-80% or HBD WT () *90-120s Rest 2: Front Squat (5@Bar, 5@50%, 3@60%, Then 3×5 @ 70-75% or HBD WT ) *2-3 Min...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Walking Lunge + Butt Kick 3 Minutes (Switch Every GLap) PVC Halo/Tuck Jump/Glute Bridge 2x5e/5/20s (No Rest) Strength/Power Split Squat (3x6e @ HBD WT) *Chase Each Set w/ 20s Hollow Hold *90-120s Rest *Back Loaded *Suggested WT: S-BW to 35/45, Rx-55/75, Rx+75+/95+ Conditioning...Read More