Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Locomotor Movements PVC Halo/OH 3s Pause Squat 2×10/10 (30s) Strength/Power 1: Snatch Balance (3@Bar, 3@50%, Then 3×2@60-70% or HBD WT ) *1.5-2 Min Rest *Use Appropriate WT to Complete in GREAT Form Based On 1RM Snatch *10 Minutes 2: Back Squat (5@Bar,...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Sprint Relay 3 Minutes (Partner Rest) KB Complex: Ribbon/Goblet Squat/OH Hold: 2×10/10/30s @ 20+/30+ (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 20-Min AMRAP 400m Run 20 Wall Ball (S-KB Thruster 20/35, Rx-16/20) 10 Power Cleans (S-AC to 65/95, Rx-95/135, Rx+125+/185+) 5 HSPU...Read More

Member Since: January 2016 Age: 66 Body Fat % Dropped: 3.84% (18.06% to 14.22%) Lean Muscle Gained: 11.75 lbs. Deadlift: 255# Back Squat: 215# Front Squat: 180# 500m Row: 1:44 Top 3 Skills Gained How important working on improved mobility is to every thing you do. How good it is to strengthen one’s core. What...Read More