Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements Muscle Clean/Front Squat/Push Press: 2x5e@Bar to 65/95 lbs (30-60s) Strength/Power 1: Clean and Jerk (3@Bar, 3@50%, 2@60%, Then 3×2@70-75% or HBD WT) *1-2 Min Rest *FULL Clean + Split Jerk *12 Minute Running Clock 2: Snatch (Hang Snatch) 3@Bar, 3@50%,...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride 2x Team Plate Relay (10-15 lbs Plate: 2 Teams) PVC Halo/Shin Box Rotation 2x5e/10 (No Rest) SA OHS 2x5e @ BW-30 lbs (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 6 Minute AMRAPs 10 Burpee Box Jump Overs (S-AC Step Over, Rx-20/24) 15 Pull-Ups...Read More