17
Feb
CrossFit
Bluprint Fitness – CrossFit
Warm-up
3 min run/row/ride/ski
Partner Squat Thrust Ladder 2×1-4 (30s)
PT/TMC/Air Squat 2×10/10/10 (NR)
Strength/Power
Front Squat (5@Bar, 5@50%, 3@60%, Then 4×5@65-70% or HBD WT)
*If no numbers use 1RM template: S-65/95, Rx-105/155, Rx+135+/205+
*20 Min Clock – 90s Rest – 2010 Tempo
Conditioning
Metcon (AMRAP – Reps)
EMOM10
Min1: 6 Power Snatch (S-Bar to 55/75, Rx-65/95, Rx+95+/135+)
Min2: 30s MAX DUBS
*Record Total Reps
Mobilize
Static Scorpion Stretch (1 Min Each)
Wall Stretch (1 Min Each)
Lax Ball Standing Trap Smash (1 Min Each)