27
Jun
CrossFit
Bluprint Fitness – CrossFit
Warm-up
3 Min Run/Row/Ride
PT/TMC/Air Squat 2×10/10/10 (30s)
Hip Halo Standing Fire Hydrant 2x10e (30s)
Power Snatch + OHS 2×3+5 @ Bar (30-60s)
Strength/Power
Snatch (Slow 1st Pull Focus)
3@Bar, 3@50%, 2@60%, Then 5×2@HBD WT (60-90s Rest)
*Suggested WT: S-Bar to 65/95, Rx-80/115, Rx+95+/135+
*15-Minute Running Clock
Split Squat (5e@Bar, 5e@LBD, Then 3x8e@HBD WT)
*60-90s Rest
*Suggested HBD WT: S-Bar to 45/65, Rx-65/95, Rx+80+/115+
*15-Minute Running Clock
Renegade Row (3×10 Each)
*Suggested Wt: S-BW to 10/15, Rx-15+/20+
Mobilize
Wall Stretch (2 Min Each)
Lax Ball Forearm Smash (1 Min Each)
Lax Ball Calf Gapping (1 Min Each)