Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/OHS/SOTS 2x10e (30s) High Hang Snatch + OHS 2×3+3 @ Bar+ (30s) Strength/Power 1: Snatch (3@Bar, 3@50%, 2@60%, 2@70, Then 5×1@80-90% ) *1.5-3 Min Rest *20 Minutes – 5 PRETTY Reps Above 80% 2: Clean and Jerk (Hang Clean + Push Jerk)...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Speed Ladder: 2x 1inHighKNee/Icky/FreestyleBallCatch PVC Halo/Lateral Lunge/Push Plus 2x5e/5e/10 (30s) Conditioning Metcon (AMRAP – Rounds and Reps) 20-Minute AMRAP 600m Run 40 Cal Row 20 Wall Ball Shots (S-AC or KB Thruster 20/35, Rx-16/20) 10 Dips (S-Box, Rx-Steel, Rx+Ring) *Record Total Rds + Reps...Read More