Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/OHS/SOTS 2x10e (30s) OHS + Snatch Balance 2×5+3 @ Bar (30-60s) Strength/Power 1: Snatch (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 for the Day *MAX 2 Close...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner MB Transfer @ 16/20 3 Minutes PT/Scorpion Kick/Iron Cross Kick 2×10 (No Rest) Conditioning Metcon (AMRAP – Rounds and Reps) 22-Minute AMRAP 400m Run (Banded Together) 20 Front Rack Lunges (S-35-55/45-75, Rx-65/95, Rx+95/135) – Switch Every 10 20 Bent-Over Rows (Same WT as...Read More

Member Since: November 2015 Age: 27 Body Fat % Dropped: 4.51% (16.75% to 12.24%) Lean Muscle Gained: 4.43 lbs. Deadlift: 350# Clean & Jerk: 185# 1-Mile Run: 6:49 Murph: 43:48 (Unvested) Favorite Food: Pizza or Tacos Top 3 Skills Gained Consistency – Whether it’s diet, training, or anything else you’re seeking to improve upon, consistency is...Read More