Programming: The Week Ahead at MCCF 171210

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

Monday:  A MetCon of Lunges and Sit-Ups will be before Front Squats for Weightlifting.  The 2nd MetCon will have Hang Cleans, Lateral Bar Hops and Kettlebell Swings.  The Post WOD will be False Grip Ring Pull-Ups.

Tuesday:  The first MetCon will have Running and Burpees.  A Clean and Jerk Complex will be the Weightlifting.  The 2nd MetCon is Benchmark WOD “Fran.”  The Post WOD will be Ring Push-Ups.

Wednesday:  Back Squats will be the Weightlifting.  The MetCon will be be and ascending rep chipper with Deadlifts, Burpees, Toes to Bar and Wallballs.  The Post WOD will be Toe Nail Transitions.

Thursday:  The First MetCon will have Overhead Squats and Dumbbell Power Snatches.  The Weightlifting will be a Snatch Complex.  An AMRAP of Double Unders, Dumbbell Push Jerks, and Air Squats will follow.  The Post WOD will be 1,000m Row.

Friday:  Weightlifting will be Deadlifts.  The MetCon will have Burpees and Power Cleans.  The Post WOD will be Muscle Up Negatives.