Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Spider Lunge/Slow Tempo Wall Squat: 2×15/10/5 (30s) Snatch Balance + OHS 3×2+3 @ Bar (60s) Strength/Power 1: Snatch (3/3/2/1 Then 1/1/1/1) 3@Bar, 3@50%, 2@60%, 1@70%, Then 1@75, 1@80%, 1@85%, 1@85-90% *1.5-2 Min Rest 2: Clean and Jerk (Complex – Clean/Front Squat/Split Jerk)...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Stiff-Legged Bear Crawl + Sprint: 2xGLap (Partner Rest) PVC Halo/Air Squat/Pull Plus 2x5e/10/10 (30s) Skill Practice Gymnastic or Butterfly Kip Practice (15 Minutes) Step 1: Basic Kip (Sets of 10s) Step 2: Box Kipping/Butterfly Pull-Up (Sets of 8) Step 3: Abbreviated to Full...Read More