Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Side Lying T-Spine Rotation/Air Squat 2×10/10e/10 (30s) Burgener Series (1-High/2-Low Hang Snatch): 2x3e @ Bar (60s) Strength/Power 1: Snatch (3+2@Bar, 2+2@50%, Then 4×1+2@60-75% or HBD WT ) *Snatch + Snatch Balance *2 Min Rest *HOOK GRIP – Base Off 1RM Snatch WT...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min row/run/ride You’ve Been Served 5 Minutes (5 Frog Jump Penalty) PT/TMC/Push-Up 2×10/10/5 (30s) Conditioning Metcon (Calories) Partner 20-Min EMOTM (Teams of 2-3) Station 1: 2 Power Snatch + 4 Beast Bar Crawls (S-35/55, Rx-65/95, Rx+95+/135+) Station 2: 10 Pull Row (Max Cals) *Switch Every Minute...Read More