4.5.21 Workout of the Day

Hope everyone had a Happy Easter weekend. 🐰

Sign ins
Please all continue to sign in as this helps us coaches prep for class & for social distance protocol. We want to accommodate all our members while continuing to respect those that would like to social distance. Thank you all for respecting this & for doing your part.

Fittest of The Coast Workout Information
Monday, Tuesday & Wednesday of this week, our Barbell class program will completing 3 FOTC wods, in preparation for the weekend competition. Our @comptrain program for the 3 days will be programmed on the Interval side. .

“Back to Basics Barbell” Class
Free for all members this this Tuesday & Thursday, the first week of every month from 6:15-7:15 PM. This class focussed on the fundamentals of the Snatch & C&J.

Barbell
Snatch Technique
On the 1:30 x 5
3-position squat snatch
1. FOTC wod “One by land”
On the every 1:30 x 7, build to a heavy snatch
2. At the 15:00 “Two by Sea”
2000 m row

Run sub : 2000 m

Interval
On the 4:00 x 8 sets
9 burpee box jumps (24/20)
12 single DB front rack front squats (50/35)
400 m run or machine of choice

Run sub: 500/400 m row or ski & 25/18 cal bike