Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Spider Lunge/Inchworm/Air Squat 2×10/GLe/5/10 (30s) Snatch Balance + OHS 2x3e @ Bar (60s) Strength/Power 1: Snatch (3/3/2 Then 4×1 + 5s OH Hold *1.5-2 Min Rest) 3@Bar, 3@50%, 2@60%, Then 1@70%, 1@75%, 1@75%, 1@80% *1.5-2 Min *HOOK GRIP + 5s OH Hold...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Rowling: 3x100m (Squat Thrust Penalty) PVC Halo/Frog Jump/Pull Plus 2x5e/10/10 (No Rest) Skill Practice Toes-To-Bar (12-15 Minutes) 1. 2×10-15s Basic Kip 2. 2×5 Kip + Knees-2-Chest 3. T2B and/or Banded Levers *Each progression should be 80% mastered before moving to the next. *IF Proficient...Read More