Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/OHS/SOTS 2x10e (30s) Snatch Balance + OHS 2×3+3 @ Bar (30s) Strength/Power 1: Snatch (3@Bar, 3@50%, 2@60%, 1@70%, Then 3×2@80% or HBD WT) *1-2 Min Rest *15 Minutes – No More Than 10s Between Reps 2: Clean and Jerk (Complex – Power...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Sprint Relay 3 Minutes KB Complex: RW/Alt KBS/Thruster 2x8e/8/8 @ 20+/30+ (30s) Conditioning Metcon (AMRAP – Reps) 2 Minute Stations 1: Ski Ergs – Max Cals 2: Static Hold – Side Plank/Glute Bridge/Sky Dive (Switch A.N.) 3: Burpee Box Jump Overs (S-Step Over,...Read More