Programming: The Week Ahead at MCCF 170521

This week will have 5 days of Weightlifting, the MetCon.  The weightlifting will be a lot of volume.  The work we have been putting into moving consistently will help get you through these reps with hopefully few misses.

Monday:  Clean and Jerk is the Weightlifting.  The MetCon will have Sit-Ups, Power Cleans, Double Unders, and STOH.  The Post WOD will be Hip Extensions.

Tuesday:  The Weightlifting will be Back Squats.  The AMRAP to follow will have Front Squats, Burpees and Pull-Ups.  The Post WOD will be Pistols

Wednesday:  Snatch/Overhead Squat will be the Weightlifting.  The MetCon will have Wallballs, Dumbbell Power Snatches and Box Jumps.  The Post WOD will be Weighted Sit-Ups.

Thursday:  Deadlifts will be the Weightlifting.  Toes to Bar, Push-Ups and Hang Snatches will be in the MetCon.  The Post WOD will be Single Leg Stiff Leg Deadlifts.

Friday:  Bench Press will be the Weightlifting.  An AMRAP of Back Squats, V Sit-Ups and Plate Run will be the MetCon.  Post WOD will be 1K Row.