Programming: The Week Ahead at MCCF 171105

This week will have 2 Days of MetCon/Weightlifting/MetCon, 2 Days of Weightlifting, then MetCon and 1 Day of AMRAPs.

Monday:  Monday will start with an AMRAP of Plate Ground to Overhead and Burpees to Plate.  The Weightlifting will be Clean and Jerks.   The 2nd MetCon will have Power Cleans, Chest to Bar Pull-Ups and Bar Facing Burpees.  The Post WOD will be Negative Toe Nail Transitions.

Tuesday:  The 1st MetCon will have Deadlifts and Sit-Ups.  The Weightlifting will be Back Squats.  The 2nd MetCon will have Running and Max Effort Jumping Squats.  The Post WOD will be Hollow Body Ring Pull-Ups with False Grip.

Wednesday:  Snatches will be the Weightlifting.  The AMRAP to follow will have Ring Muscle-Ups, Handstand Push-Ups, Double Unders and Running.  The Post WOD will be Lateral Wall Walks.

Thursday:  There will be 3 AMRAPs with 1 Minute rest between.  Box Jumps, Toes To Bar, Thrusters, Pull-Ups, Hang Power Snatches and Burpees.  The Post WOD will be Toe Nail Transitions.

Friday:  The Weightlifting will be Deadlifts.  The MetCon will be V Sit-Ups and Running.  The Post WOD will be Strict Ring Pull-Ups and Strict Ring Dips.