Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/TMC/Pause Air Squat 2×15/10/5 w/ 3s Pause (30s) Snatch Balance + OHS 2x3e @ Bar (60s) Strength/Power 1: Snatch (3@Bar, 3@50%, 2@60%, Then 4×1@70-75% ) *1.5-2 Min Rest *HOOK GRIP + 2s Pause @ Bottom Position 2: Power Clean (3@Bar, 3@50%, 2@60%,...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Lateral Shuffle 3 Minutes KB Complex: Ribbon/Alt KBS/Lat Lunge 2×10/10/10 @ 20+/30+ (30s) Skill Practice Pistol/SL Squat (12-15 Minutes) 1. Reverse Lunge w/ Toe Tucked 2x5e (30s) 2. Reverse Lunge w/ Toe Pointed 2x3e (30s) 3. Lunge w/ Foot Up 2x2e (30s) 4....Read More