Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PVC Halo/Lateral Lunge/Wall Squat 2x10e/10total/8 (30s) Burgener Series (1-High/2-Low Hang Snatch): 2x3e @ Bar (60s) Strength/Power 1: Snatch (Snatch + OHS 2+3@Bar, 2+2@50%, Then 4×1+2@60-75%) *or HBD WT *HOOK GRIP – Base Off 1RM Snatch WT *1.5-2 Min Rest 2: Split Jerk...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride Partner Sprint Relay 3 Minutes PT/Air Squat/Burpee Broad Jump 2×10/10/3 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) Partner 22-Min AMRAP (Teams of 2-3) 10 Synched Squat Thrust 10/15 Front Squats (S-35-55/55-75, Rx-65/95, Rx+95+/135+) – Switch Every Rep 30/45 Ball Slam Bar Hops (S-AC,...Read More