Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Spider Lunge/Wall Squat 2×10/GLe/5 (No Rest) Snatch Balance + OHS: 2×3+3 @ Bar (30-60s) Burgener Series (High Hang Snatch): 2x2e @ Bar (30-60s) Strength/Power 1: Snatch ( 3/3/2/1 Then Work Up by 5-10 lb until 1st miss) 3@Bar, 3@50%, 2@60%, 1@70%, Then...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Skip + Back Pedal 3 Minutes (Switch Every GLap) KB Complex: RW/Alt KBS/Goblet Squat 2x8e/8e/8 @ 20+/30+ (30s) Skill Practice Double-Unders (10-12 Minutes) 1. 50 Singles 2. Single-Single-High Single 2-3 Minutes (Rest A.N.) 3. Single-Single-Double 2-3 Minutes (Rest A.N.) 4. Double Unders Record...Read More