Programming: The Week Ahead at MCCF 170514

This week will have 3 days of Weightlifting, then MetCon and 2 Days of MetCon/Weightlifting/MetCon.  Remember to get on those Post WODs!!

Monday:  Snatch will start Monday.  Following that will be a Chipper of Wallballs, Toes to Bar, Burpees, Push-Ups and Hang Snatches.  Post WOD will be Snatch Pulls from below the knee.

Tuesday:  The Weightlifting will be Snatch Grip Deadlifts.  The MetCon is for Jodi’s Birthday!  Double Unders, Pull-Ups, Lunges, Box Jumps, Hang Power Cleans, and Handstand Push-Ups will make up the MetCon.  Post WOD will be Max Effort Pull-Ups

Wednesday:  An AMRAP of Kettlebell Swings and Kettlebell Goblet Lunges will be before Back Squats for Weightlifting.  After that is a Sprint of Deadlifts, Hang Cleans, and Hang Power Clean and Jerks.  The Post WOD will be Max Effort Chin-Ups

Thursday: Jump Lunges and Burpees to start off Thursday.  The Weightlifting is Deadlifts.  After that, an AMRAP of Overhead Squats and Lateral Jump Lunges.  The Post WOD will be 1K Row.

Friday:  Clean and Jerks will be the Weightlifting.  After that will be Thrusters, Muscle-Ups and Running. The Post WOD will be Clean Pulls.