4
Jul
CrossFit
Bluprint Fitness – CrossFit
Warm-up
3 Min Run/Row/Ride
PT/OHS/SOTS Press 2×10/10/10 (30s)
Prone Swimmers 2×5 @ Slow Tempo (30s)
Snatch Grip DL + BTN Push Press 2×5+5 @ Bar (30-60s)
Strength/Power
Power Snatch (15-Minute Running Clock)
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*Suggested HBD WT: S-Bar to 65/95, Rx-80/115, Rx+95+/135+
Split Jerk ([email protected], [email protected]%, [email protected]%, Then 4×[email protected]%)
*60-90s Rest
*Suggested HBD WT: S-Bar to 65/95, Rx-80/115, Rx+105+/155+
*15-Minute Running Clock
Cool Down
Standing Oblique Crunch: 3×12 Each w/ DB (60s)
Suggested Wt: S-15/20, Rx-20+/35+
Mobilize
Chest Stretch (1 Min Each)
Pigeon Pose (1 Min Each)
Lax Ball Lying Trap Smash (1-2 Spots Per Side/10 Movements)