Programming: The Week Ahead at MCCF 180819

Monday: MetCon: Running, Rope Climbs, Thrusters PostWOD: Side Plank Tuesday: Weightlifting: Snatch Pull/Hang Snatch/Snatch MetCon: Power Snatches and Overhead Squats Post WOD: 1,000m Row Wednesday: MetCon 1: Wallballs and Bar …

Programming: The Week Ahead at MCCF 180812

Monday: Weightlifting: Power Clean and Jerk MetCon: Thrusters, Box Jumps and Pull-Ups Post WOD: Deficit Clean Grip Deadlifts Tuesday: Weightlifting: Back Squat MetCon: Hang Power Cleans, Lunges, Burpees, Lateral Bar …

Programming: The Week Ahead at MCCF 180805

Monday: Weightlifting: Power Snatch, Snatch, Overhead Squat Complex MetCon: Power Snatch and Pull-Ups Post WOD: Crossover Symmetry Tuesday: Weightlifting: Thrusters Weightlifting: Clean and Jerk MetCon: Wallballs and Toes to Bar …

Programming: The Week Ahead at MCCF 180729

Monday: MetCon: Double Unders, Air Squats, Hang Power Snatches, Overhead Squats, Burpees Post WOD: Side Plank Tuesday: Weightlifting: Clean and Jerk Complex MetCon: Power Clean and Jerks, Toes to Bar …

Programming: The Week Ahead at MCCF 180722

Monday: Weightlifting: Snatch Grip Push Press and Push Press MetCon: Toes to Bar, Clap Push-Ups, Push Jerks Post WOD: Sing Arm Dumbbell High Pulls Tuesday: 1st MetCon: Thrusters and Lateral …

Programming: The Week Ahead at MCCF 180715

Monday: Weightlifting: Back Squats MetCon: Lunges and Wallballs Post WOD: Side Planks Tuesday: First MetCon: Hand Release Push-Ups, Thrusters, and Chest to Bar Pull-Ups Weightlifting: Power Clean and Jerk Second …

Programming: The Week Ahead at MCCF 180708

This week will have 2 days of MetCon/Weightlifting/MetCon, 1 Long MetCon, and 2 Days of Weightlifting, then MetCon. Monday: MetCon 1: Shoulder Taps and Squat Jumps Weightlifting: Back Squat MetCon …

Programming: The Week Ahead at MCCF 180701

This week will have 3 days of Weightlifting, then MetCon, 1 Day of MetCon/Weightlifting/MetCon and 1 Day of Long MetCon. Monday: Front Squats will be the Weightlifting. The MetCon will …

Programming: The Week Ahead at MCCF 180617

This week will have 1 Day for MetCon/Weightlifting/MetCon, 2 Days of Long MetCons and 2 Days of Weightlifting, then MetCon. Monday: ¬†An AMRAP of Dumbbell Push Jerks and Sit-Ups will …

Programming: The Week Ahead at MCCF 180610

This week will have 2 Days of Long MetCons, 2 Days of MetCon/Weightlifting/MetCon, and 1 Day of Weightlifting, then MetCon. Monday: ¬†Monday will be Girl WOD Nancy and Nancy AMRAP. …