Bluprint Fitness – Bluprint Strength Warm-up (No Measure) 3 Min Run/Row/Ride PVC Series PT/OHS/SOTS w/ Tempo 2x10e (60s) Burgener Series (Clean) 2x3e (15-35/45-65) * 60s Rest Strength/Power 1: Clean and Jerk (3+1/2+1/2+1/1+1/1+1/1+1 *1-3min Rest) 3+1@50%, 2+1@60%, 2+1@70%, 1+1@80%, 1+1@85%, 1+1@90-95% 2: Back Squat (5@50%, 3@60%, Then 4×3@70-75% *1-3min Rest) 3: Chin-Up (20F/30M Total *Band &...Read More

Bluprint Fitness – CrossFit Warm-up (No Measure) 3 min row/run/ride “You’ve Been Served” Warm Up Game 3 Minutes (3 Burpee Penalty) PT/Air Squat/Superman 3x10e (30s) Strength/Power Strict Press (8@Bar, 5@50%, 2@60% Then 4×3@70-80% *90-120s Rest) Strict Overhead Press Conditioning Metcon (Time) 4RFT 8 BB Bent-Over Rows (S-35/55, Rx-55/75, Rx+65+/95+) 10 Burpee Bar Hops (S-Squat Thrust)...Read More

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