Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements Power Clean + Front Squat + Split Jerk: 2x3e @ Bar-95 (30-60s) Strength/Power 1: Clean and Jerk (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: Snatch (Complex – Hang Power Snatch +...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Toss 3 Minutes @ 16/20 F-B Arm Circles/TMC/Kip 2x10e/10/10s (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP 5 Pull-Ups (S-Jumping/3010 Ring Row, Rx-Chin, Rx+C2B) 5 Push-Ups (S-Neg2Knee/Elevated, Rx-C2F, Rx+HSPU) 10 OH KBS (S-20/35, Rx-35+/50+) 15 Air Squats 20 Cal...Read More