Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/TMC/Air Squat 2×10/10/10 (Partner Rest) Hang Snatch + Snatch Balance: 2×2+2@Bar (30-60s) Strength/Power 1: Clean and Jerk (3@Bar, 3@50%, 2@60%, Then 3×2@70-75%) *1-2 Min Rest *15 Minutes *No More Than 10s Between Reps 2: Snatch (Hang Power Snatch) 5@Bar, 3@50%, Then 3×3@60-65%...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Rowling: 3x205m (Burpee Penalty) PT/OHS/SOTS: 2×10/10/5 (30s) Skill Practice Snatch (12-15 Minutes) Hang Power Snatch + OHS: 3+3@Bar, 3+3@50%, Then 3×3+3@60-70% or HBD WT *1-2 Min Rest *Based Off 1RM Snatch Conditioning Metcon (AMRAP – Rounds and Reps) 14-Min AMRAP 5 Bent-Over Row (S-35/55,...Read More