Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/Spider Lunge/Lateral Leg Swing 2×10/10/5e (30s) Power Clean + FS + Split Jerk: 2x3e@Bar (30s) Strength/Power 1: Clean and 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 Establish 1RM...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Toss 3 Minutes @ 16/20 PT/Spider Lunge/Wall Squat 2×10/10/5 (30s) Skill Practice Rope Climb (15 Min) 1. 2x10s Clamp (60s) 2. 2×3 Hanging Knee Raises (60s) Option 1: Sets of 3-5 Rope Climb Variation w/ Feet On Ground Option 2: Sets of...Read More