Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Shin Box Rotation/TMC: 2×10/10/10 (30s) Behind The Neck Push Jerk + OHS 3×3+5 @ Bar (60s) Strength/Power 1: Snatch (3/3/2/1/1 Then 3-5 Sets to Find 1RM) 3@Bar, 3@50%, 2@65%, 1@75%, 1@85%, Then 3-5 Sets to Find 1RM *1-3 Min Rest *Max 3...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Sprint Relay 3 Minutes KB Complex: Ribbon/Goblet Squat/Toe Tap 2x30s Each @20+/30+ (30s) Skill Practice Double Under Practice (10-12 Minutes) 10-12 Minutes Step 1: 50 Singles Step 2: Single-Single-High Single 2-3 Minutes (Rest A.N.) Step 3: Single-Single-Double 2-3 Minutes (Rest A.N.) Step 4:...Read More