Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Spider Lunge + Skip 2xGLap (Partner Rest) PVC Halo/OHS/SOTS Press 2x5e/10/5 (30s) Skill Practice Snatch (12-15 Minute Practice) 1. Snatch Grip DL 2×5 @ PVC to Bar (30s) 2. OHS 2×5 @ PVC to Bar (30s) 3. Hang Power Snatch 4×3 @ Bar...Read More

Bluprint Fitness – Skillz n Liftz Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Frog Jump Ladder: 2×1-5 (30s) PVC Series: SG DL/Hang Power Snatch/OHS 2×5/5/10 (30s) Strength/Power Snatch (3@Bar, 3@50%, 2@60%, 1@70%, 1@80%, 1@90%, 1@100% ) *Rest A.N. *15 Minutes to Establish HBD 1RM *FULL SNATCH Conditioning Metcon (AMRAP – Reps) 10-Minute EMOTM Minute...Read More