Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PVC Series: PT/OHS/SOTS 2x10e (30s) Burgener Series (High Hang Clean) + Split Jerk: 2x2e @ Bar (30-60s) Strength/Power 1: Clean and Jerk (3@Bar, 3@50%, 2@60%, Then 4×1@70-80% or HBD WT ) *90-120s Rest 2: Hang Power Snatch (5@Bar, 3@50%, Then 4×3@60-70% of...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Sprint Relay 3 Minutes Lunge/Crab Walk/Vertical Jump 2xGLe/GLe/5 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 25-Minute AMRAP 400m Run 15 T2B (S-HKR) 10 Box Jumps (S-AC, Rx-20/24) 5 Strict Press (S-AC to 35/45, Rx-55/75, Rx+65+/95+) Record Total Rds + Reps Cool Down...Read More