Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride McKenzie Press-Up/Scorpion Kick/Iron Cross Kick 2x10e (No Rest) PT/OHS/Snatch Balance 2×10/10/5 @ Bar (60s) OHS: 2×8@Bar (30-60s) Strength/Power 1: Snatch ( 3@Bar, 3@50%, 2@60%, Then 3×2@70-75% or HBD WT) *1-2 Min Rest *FULL Snatch (12 Minutes) 2: Clean and Jerk (Complex –...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Squat Thrust Ladder 2×1-5 (30s) KB Halo/Goblet Squat/Pull Plus 2×10/10/10 @ 20+/30+ (30s) Skill Practice Toes-To-Bar (12-15 Minutes) Step 1: Banded Lever 2×3-5 (Rest 30-60s) Step 2: Basic Kip 2×10 (Rest 30s) Step 3: Kipping HKR 2×5-8 (Rest 30s) Step 4: T2B Sets...Read More