Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/OHS/SOTS 2×10/10/10 (30s) Burgener Series (Low Hang) + Snatch Balance: 2x3e @ Bar (60s) Strength/Power 1: Snatch (Complex: Snatch + OHS) 2+2@Bar, 2+2@50%, 1+2@60%, Then 3×1+2@70-85% or HBD WT *1.5-2 Min Rest *Pick Appropriate WT w/ Full ROM (12 Minutes) 2: Split...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Team Plate Relay (2-4 Teams): Complete 2 Cycles PT/TMC/Air Squat 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 20-Minute AMRAP (2-3 Athletes) Cash-In: 800m MB Transfer at 16/20 – Switch A.N. 20/30 Front Rack Lunges (S-BW to 35/55, Rx-55/75, Rx+75+/95+) – Switch A.N....Read More