Bluprint Fitness – Bluprint Barbell Club Warm-up 3 Min Run/Row/Ride Locomotor Movements PT/OHS/SOTS 2x10e (30s) Strength/Power Snatch (Halting Hang Snatch) 3@Bar, 3@50%, 2@60%, Then 3×2@65-75% (1.5-2 Min Rest) *15-Minutes – 2s Low Hang Pause Split Jerk (Heat Check) 3@Bar, 3@50%, 2@60%, 2@70, Then 1@80%, 1@90%, 1@95-100%, 1@100-105% IF Applicable (1-2 Min Rest) *20 Minutes to...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Banded Bear Crawl + Back Pedal 2xGLap Each PT/Air Squat/Basic Kip 2×10/10/10 (30s) Conditioning Metcon (AMRAP – Reps) 20-Minute AMRAP (Teams of 2-3) 4 Rounds: 5 Pull-Ups + 10 Push-Ups + 15 Air Squats 400m Run – Together (Banded) Push-Up/Pull-Up: S-Jumping/Knee, Rx-Chin/C2F *P1...Read More