WOD Thursday Barbell Club

Bluprint Fitness – Bluprint Barbell Club

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Locomotor Movements 1xGLe Each

PVC Series: PT/OHS/SOTS 2x10e (30s)

Burgener Series (High Hang Clean) 2x2e @ Bar-95 lbs (60s)

Strength/Power

1: Clean (3/3/2/1/1 Then 3-5 Sets to Find 1RM)

3@Bar, 3@50%, 2@65%, 1@75%, 1@85%

Then 3-5 Sets to Find 1RM

*1-3 Min Rest

2: Chin-Up (Take 1 Attempt to Hit Max Reps )

*Pull+ Warm-Up

3: Low Plank (Take 1 Attempt to Hit Max Hold )

*PVC on Back

Conditioning

Option 1: CrossFit WOD

Option 2: 4x200m Sprint Repeats (60s Rest)

Mobilize

Foam Roll Quads

Forearm Chest Opener

Coach’s/Athlete’s Choice