Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements Power Clean + Thruster + OH Hold 2×3/3/20s @ Bar (30-60s) Strength/Power 1: Clean and Jerk ( 3@Bar, 3@50%, 2@60%, Then 4×1@70-75% ) *1.5-2 Min Rest *HOOK GRIP + 2s Pause @ Bottom Position 2: Hang Power Snatch (@Bar, 3@50%,...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Sprint Relay 3 Minutes PVC Halo/Air Squat/Pull Plus 2x10e/10/10 (30s) Conditioning Zero Dark 30 (AMRAP – Reps) 30 Minutes to Complete: 3 Rounds 50 Cal Row 40 Wall Ball (S-AC MB Thruster, Rx-16/20) 30 T2B (S-HKR) 20 Power Cleans (S-55/75, Rx-65/95, Rx+95+/155+) 10...Read More