Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements Burgener Series (Full Position) + Jerk 2x2e @ Bar (30-60s) Strength/Power 1: Clean and Jerk ( 3@Bar, 3@50%, 2@60%, 1@70%, Then 4×1@75-80% ) *1.5-2 Min Rest 2: Snatch (Complex – Power Snatch + OHS) 3@Bar, 2@50%, 1@60%, Then 3×1+1@65-75% or...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Rowling 3x115m (Frog Jump Penalty) PVC Halo/Spider Lunge/Pull Plus 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP Cash In: 1500m Row 9 Front Squats (S-BW to 55/75, Rx-65/95, Rx+95+/135+) 12 Pull-Ups (S-Jumping/3010 Ring Row, Rx-Chin, Rx+C2B) 15 Gle MB Transfer...Read More