Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Air Squat/Frog Jump 2x10e (30s) Snatch Balance + OHS: 2×3+3 @ Bar (60s) Strength/Power 1: Snatch (3@Bar, 2@40%, 1@50%, Then 4×1@55-65% or HBD WT) 3 Position Pause 3@Bar, 2@40%, 1@50%, Then 4×1@55-65% or HBD WT *90-120s Rest *2s Pause: Mid Shin/Low Hang/High...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner MB Toss 3 Minutes @ 16/20 PT/Shin Box Rotation/Burpee 2×10/10total/5 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Team 23-Min AMRAP (Teams of 2-3) Team 400m MB Transfer (14+/20+) – Switch A.N. 12/18 Team Sumo DL (S-55/75, Rx-95/135, Rx+115+/185+) – Switch Every Rep...Read More