CrossFit

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 ([email protected], [email protected]%, [email protected], Then 5×[email protected]% )

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×[email protected]% 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)