Bluprint Fitness – Skillz n Liftz Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements PT/OHS/SOTS 2x10e (30s) Strength/Power 1: Hang Snatch (3@Bar, 3@LT WT or 50%, Then 4×2 @ HBD WT or 60-70%) *1-2 Min Rest *Low Hang Position Start *Record Heaviest CLEAN/PRETTY Set 2: Split Jerk (3@Bar, 3@LT WT or 50%, Then 3×2...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Rowling 3×172 (Burpee Penalty) DB Complex: Ribbon/Goblet Squat/Alt Snatch 2×10/10/10 @ 20+/35+ (60s) Conditioning Metcon (AMRAP – Reps) Tabata Power Snatch (S-35/55, Rx-55/75, Rx+75/115) Sky Dive Hold Wall Ball (S-AC MB Thruster, Rx-16/20) Wall Sit Pull-Ups (S-Jumping/Ring Row, Rx-Chin, Rx+C2B) Low Plank *5 Rounds...Read More