Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Transfer 3 Min @ 16/20 PT/Lateral Lunge/Kip 2×10/5e/10-15s (30s) Conditioning AMBER (Time) For Time: 6-9-12-15-6 Pull-Up (S-Jumping 2s Negative/3010 Ring Row, Rx-Chin, Rx+C2B) Burpee Power Clean (S-35/55, Rx-65/95, Rx+95+/135+) Row (Cals) Air Squat Record Time Cool Down Hollow Hold (2-3x20s *1 Min...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements Burgener Series (High Hang Clean) + Jerk 2x3e @ Bar (30-60s) Strength/Power 1: Clean and Jerk (3/3/2/1/1 Then Work Up to 1st Miss) 3@Bar, 3@50%, 2@60%, 1@70%, 1@80%, Then Work Up in 5-15 lb Increments Until 1st Miss *90-120s Rest...Read More