Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Spider Lunge + Sprint 3xGLap (Partner Rest) KB Ribbon/KBS/SA OHS: 2×10/10/5e @ 20/30 (30s) Strength/Power 1: Snatch (Complex: Snatch + Hang Snatch ) 3+2@Bar, 2+1@50%, 2+1@60%, Then 3×1+1@70-75% *1.5-3 Min Rest *15 Minutes – Pick Appropriate WT 2: Strict Press (5@Bar,...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride You’ve Been Served 3 Minutes (5 Burpee Penalty) McKenzie Press-Up/Scorpion/Iron Cross: 2x10e (No Rest) Conditioning Metcon (AMRAP – Rounds and Reps) Team 22-Minute AMRAP (2-3 Athletes) Cash-In: 1000m Row 10 DL (S-AC to 95/135, Rx-125/185, Rx+155/225) – Switch Every Rep 15 Synced Bar Facing...Read More