18
Jul
CrossFit
Bluprint Fitness – CrossFit
Warm-up
3 Min Run/Row/Ride
Locomotor Movements 3-5 Minutes
PT + Air Squat 2×10+10 (30s)
Power Snatch + OHS 2×5+5 @ Bar (30-60s)
Strength/Power
Snatch ([email protected], [email protected]%, [email protected]%, Then 5×[email protected]%)
*Slow 1st Pull Focus
*60-90s Rest
*Suggested WT: S-Bar to 65/95, Rx-80/115, Rx+95+/135+
*15-Minute Running Clock
Power Clean + Push Press ([email protected], [email protected]%, [email protected]%, Then w/Remaining Time HBD 1’s)
*60-90s Rest
*Suggested HBD WT: S-Bar to 65/95, Rx-80/115, Rx+105+/155+
*15-Minute Running Clock
Cool Down
Russian Twist (Plate): 3×20-30 Reps
*Suggested Wt: S-10/15, Rx-15+/25
Mobilize
Wall Stretch (2 Min Each)
Pigeon Pose (1 Min Each)
Kneeling Forearm Stretch (1 Min Each)
