30
May
CrossFit
Bluprint Fitness – CrossFit
Warm-up
3 Min Run/Row/Ride
PT/TMC/Vertical Jump 2×10/10/5 (30s)
Hip Halo 3s Pause Air Squat 2×5 (30s)
Muscle Snatch + BTN Push Press 2×5+5 @ Bar (30-60s)
Strength/Power
Power Snatch (Halting (Above The Knee))
3@Bar, 3@50%, Then 4×2@60-70% or HBD WT (60-90s Rest)
*Suggested HBD WT: S-Bar to 55/75, Rx-65/95, Rx+80+/115+
*15-Minute Running Clock
Clean Pull (Slow First Pull Focus)
3@Bar, 3@50%, 2@60%, Then 4×3@HBD WT (60-90s Rest)
*Suggested HBD WT: S-AC to 65/95, Rx-95/135, Rx+125+/175+
*15-Minute Running Clock
Prone Swimmers (3×8 @ Slow Tempo (60s))
On Your Belly
Mobilize
Lateral Highways Stretch (1 Min Each)
Lying Hip I/R Stretch (1 Min Each)
Lax Ball Forearm Smash (1 Min Each)