Programming: The Week Ahead at MCCF 171203

This week will have 2 Benchmark WODs.  There will 3 days of Weightlifting, then MetCon and 2 days of MetCon/Weightlifting/MetCon.

Monday:  Deadlifts will be the Weightlifting and it will be a de-load week.  The MetCon will have Sit-Ups, Plate Overhead Lunges and Double Unders.  The Post WOD will be False Grip Ring Pull-Ups

Tuesday:  Dumbbell Power Snatches and Burpees will be the AMRAP before a Snatch Complex in the Weightlifting.  The 2nd MetCon will be Girl WOD, “Grace.”  The Post WOD will be Ring Push-Ups.

Wednesday:  Front Squats will be the Weightlifting.  The MetCon will be Hero WOD, “Coffland.”  The Post WOD will be Toe Nail Transitions.

Thursday:  An AMRAP of Toes to Bar and Air Squats will be before Back Squats for Weightlifting.  It will be a de-load week for Back Squats.  The MetCon will have Deadlifts and Lateral Lunges.  The Post WOD will be Ring Push-Ups.

Friday:  A Clean and Jerk Complex will be the Weightlifting.  The MetCon to follow will have Wallballs, Box Jumps, Power Snatches and Plate Carries.  The Post WOD will be a 1,000m Row.