Programming: The Week Ahead at MCCF 171112

This week will have 3 days of Weightlifting, the MetCon and 2 Days of MetCon/Weightlifting/MetCon.

Monday:  Front Squats will be the Weightlifting.  The AMRAP to follow will have Wallballs, Strict Pull-Ups and Pull-Ups.  The Post WOD will be Toe Nail Muscle-Up Transitions.

Tuesday:  Weightlifting will be Clean and Jerks.  The AMRAP to follow will have Overhead Squats, Hand Release Push-Ups and Dumbbell Power Snatches. The Post WOD will be Ring Push-Ups.

Wednesday:  Kettlebell Swings and Lunges will be in the first MetCon.  The Weightlifting will be Deadlifts.  A AMRAP of Power Cleans, Box Jumps and Toes to Bar will follow.  The Post WOD will be False Grip Ring Pull-Up Negatives.

Thursday:  Strict Handstand Push-Ups and Power Snatches will in the fist MetCon.  Snatches will be the Weightlifting.  The 2nd MetCon will be Running.  The Post WOD will be Lateral Wall Walks.

Friday:  An AMRAP of Squat Jumps will be before the Weightlifting of Back Squats.  The 2nd MetCon will be Front Squats and Front Rack Lunges.  The Post WOD will be Ring Pull-Ups and Ring Dips