TODAY AT VIRTUOSITY

Saturday, December 4th 2021 
CLASS INFORMATION
TO JOIN A TRAINING SESSION
  • Reserve your spot with the Wodify app; reservations open 24 hours in advance and classes are capped.]
  • If you’re not yet fully vaccinated, bring a mask: you must wear this at all times indoors, and whenever within 6 feet of anyone else outdoors.
  • Check Wodify to find out if it’s a park day: 1-2 days per week we meet at McCarren Park inside the track across from the corner of Bayard Street and Lorimer Street. We typically have a large garden cart full of weights with us that you can look out for. All other sessions meet outside the gym at 98 Bayard Street.
  • If it’s a park day, bring a yoga mat if you want one for push-ups / burpees etc.
WORKOUTS OF THE DAY
ALL LEVELS
Strength

5x5, RPE 7, go every 2:00, touch-and-go Power Snatch

-- Beginner --
A. Dip Shrug + Dip High Pull + Hang Power Snatch
• 5x5

Conditioning

For Time:
21-15-9 --
• Power Snatches, 75/45 lbs
• Sit-Ups
15-12-9 --
• Power Snatches, 95/65 lbs
• Knees-to-Elbows
12-9-6 --
• Power Snatches, 115/85 lbs
• Toes-to-Bar

-- Intermediate --
For Time:
21-15-9 --
• Power Snatches, 55/35 lbs
• Sit-Ups
15-12-9 --
• Power Snatches, 75/55 lbs
• Hanging Knee Raises
12-9-6 --
• Power Snatches, 95/75 lbs
• Toes-to-Low-Bar

-- Beginner --
For Time:
21-15-9 --
• Hang Power Snatches, 35/25 lbs
• Sit-Ups
15-12-9 --
• Hang Power Snatches, 45/35 lbs
• Tuck-Ups
12-9-6 --
• Power Snatches, 55/45 lbs
• Hanging Knee Raises

UPCOMING EVENTS
FROM THE BLOG

CrossFit Programming Overview: October – December 2021

| Articles, Programming | No Comments

During this cycle, we will spend two days each week (Tuesday/Thursday) focusing on developing explosive strength and technique for the Olympic lifts (snatch and clean & jerk), preparing to test our max lifts at the end of the cycle.