20
Jun
CrossFit
Bluprint Fitness – CrossFit
Warm-up
3 Min Run/Row/Ride
PT/OHS/SOTS Press 2×10/10/10 (30s)
Wall Angels 2×12 (30s)
3 Position Snatch Grip DL + Muscle Snatch 2×2/5 @ Bar (30-60s)
Strength/Power
Snatch Pull + Power Snatch (3+3@Bar, 2+2@50%, 2+2@60, Then 5×1+1@70-75% )
From Floor
*60-90s Rest
*Suggested HBD WT: S-Bar to 65/95, Rx-80/115, Rx+95+/135+
*15-Minute Running Clock
Hang Clean (4×2@60-70% or HBD WT)
*60-90s Rest
*Suggested HBD WT: S-AC to 65/95, Rx-80/115, Rx+95+/155+
*15-Minute Running Clock
Core Work
Russian Twist (Plate): 3×20-30 Reps
*Suggested Wt: S-10/15, Rx-15+/25
Mobilize
Chest Stretch (1 Min Each)
Wall Stretch (2 Min Each)
Lax Ball Lying Trap Smash (2-3 Spots Each Side/10 Movements)