Programming: The Week Ahead at MCCF 171119

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

Monday:  The first MetCon will have Double Unders and Dumbbell Power Snatches.  The Weightlifting will be Deadlifts.  The 2nd MetCon will have Snatch Grip Deadlifts, Hang Power Snatches and Burpees.  The Post WOD will be Toe Nail Transitions.

Tuesday:  Power Clean/Clean/Jerk will be the Weightlifting.  After that, the MetCon will have running, Hang Power Clean and Jerks and Pull-Ups.  The Post WOD will be Ring Push-Ups.

Wednesday:  An AMRAP of Sit-Ups and Air Squats will start the day.  Back Squats will be the Weightlifting.  The MetCon to follow will have Toes to Bar, Pistols and Plate Ground to Overhead.  The Post WOD will be False Grip Ring Pull-Up Negatives.

Thursday:  One WOD at 9 AM.  It is a partner WOD that have have done the past 3 years on Thanksgiving.  It will have STOH, Kettlebell Swings, Box Jumps and Running.

Friday:  One WOD at 10 AM and Thanksgiving Leftovers Pot Luck to follow!  The WOD will have all of the Barbell work.