Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Rowling: 3×183 (Burpee Penalty) DB Complex: Ribbon/Goblet Squat/Windmill 2×10/10/5e @ 15+/25+ (30s) Conditioning Metcon (AMRAP – Reps) 2 Minute Stations Station 1: Row/Airdyne Sprint – MAX Cals Station 2: TGU (S-BW to 15/20, Rx-20/30, Rx+35+/50+) – MAX Reps Station 3: Plate Zercher Carry (S-15/25,...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride PT/TMC/3s Pause Squat Jump 2x10e/10/5 (30s) Clean/Front Squat/Split Jerk: 2x2e@Bar to 65/95 lbs (30-60s) Strength/Power 1: Clean and Jerk (Work up to 1RM) 3@Bar, 3@50%, 2@65%, 1@75%, 1@85%, Then 3-4 Sets to Find 1RM *1-3 Min Rest *Max 2 Close Misses @...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 min run/row/ride Partner Spider Lunge + Lateral Shuffle 2xGLap (Partner Rest) PT/Inchworm/3s Pause Squat 2×10/5/5 (30s) Strength/Power Back Squat (Work up to 1RM) 8@30-50%, 5@60%, 3@70%, 1@80%, 1@90%, 1@100-105%, 1@105%+ *1-3 Min Rest *ALL PRETTY – Full ROM – Max 2 Reps Above Previous 1RM Conditioning...Read More

Bluprint Fitness – CrossFit Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride Partner Inverted SA KB Carry @ 15+ lbs 3xGLap (Partner Rest) KB Complex: Fig 8/Lateral Lunge/Toe Tap 2×10/5e/30 @ 20+/30+ (30s) Skill Practice Double-Unders (10-12 Minutes) 1. 50 Singles 2. Single-Single-High Single 2-3 Minutes (Rest A.N.) 3. Single-Single-Double 2-3 Minutes (Rest A.N.) 4. Double...Read More

Bluprint Fitness – Bluprint Barbell Club Warm-up Warm-up (No Measure) 3 Min Run/Row/Ride 2x Partner 5 Inchworm + Glap Sprint (Partner Rest) PT/OHS/SOTS Press: 2x10e (30s) Snatch Balance + OHS: 2×3+3@Bar (30-60s) Strength/Power 1: Snatch (Work up to 1RM) 3@Bar, 3@50%, 2@65%, 1@75%, 1@85%, Then 3-4 Sets to Find 1RM *1-3 Min Rest *Max 2...Read More

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