Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PVC Series: PT/OHS/SOTS 2x10e (30s) Power Clean + Thruster: 2×3+3 @ Bar (60s) Strength/Power 1: Clean and Jerk ( 3@Bar, 3@50%, 2@60%, 1@70%, Then 3×1@75-80% ) *90-120s Rest 2: Hang Power Snatch ( 3@Bar, Then 3×3@50-65% 1RM Snatch ) *Chase Each Set...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Crab Walk + Sprint 2xGLap (Partner Rest) PT/Lateral Lunge/Squat Thrust 2×10/10/5 (30s) Conditioning Metcon (AMRAP – Reps) 2 Minute Stations Station 1: Row (Max Cals) Station 2: Burpee Broad Jump (Max Distance – GLe) Station 3: Airdyne (Max Cals) Station 4: Farmer Carry...Read More