Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Spider Lunge/Tempo Air Squat: 2×10/10/8 w/ 3010 Tempo (30s) Burgener Series (Low Hang Snatch): 2x2e@Bar (30-60s) Strength/Power 1: Snatch (Complex – Snatch + Snatch Balance) 3+3@Bar, 2+1@LT WT, 1+1@50%, Then 3×1+1@60ish% *1.5-2 Min Rest *Pick Appropriate WT w/ Full ROM 2: Split...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Team Plate Relay x 2 KB Ribbon/Shin Box Rotation/Burpee 2×12/10/8 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 22-Minute AMRAP 50/75 Cal Row/Ride 50/75 DUBS (S-150/225 Singles) 50/75 Wall Ball Shots (S-AC, Rx-16/20) 50/75 Power Cleans (S-Bar to 55/85, Rx-65/95) *Record Total Rds +...Read More