Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PVC Series: PT/OHS/SOTS 2×15/10/5 (30s) Snatch Balance + OHS 2x3e @ Bar (60s) Strength/Power 1: Snatch (3@Bar, 3@50%, 2@60%, 1@70%, Then 4×1@75-80% ) *1.5-2 Min Rest 2: Clean and Jerk (Complex – Power Clean + Push Jerk) 3@3@Bar, 2@50%, 1@60%, Then 3×1+1@65-75%...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Broad Jump + Back Pedal: 2xGLap (Partner Rest) KB Complex: Ribbon/Pull & Catch/Goblet Squat: 2×10/10/10 @20+/30+ (60s) Skill Practice Clean (Complex – Hang Power Clean + Hang Clean) 2+2@Bar, 2+2@LT WT Then 4×2+2@50-60% or HBD WT *1.5-2 Min Rest *Suggested Start WT: S-35/55,...Read More