Programming: The Week Ahead at MCCF 173117

We will be Back Squatting and Deadlifting heavy this week, again.  Over the next weeks, leading to the open, our MetCons will have a lot of barbell cycling and gymnastics.  There will be variations of moving a heavy barbell with a high heart rate and a conditioning to help us hang on to the barbell and keep it moving.  We will also have skill clinics to help with gymnastics that will show up in the Open.

Monday:  New Year AMRAPs.

Tuesday:  The first MetCon will have Goblet Lunges and Kettlebell Swings.  Deadlifts will be the Weightlifting.  The MetCon that will follow will have Air Squats, Sit-Ups, Bar Facing Burpees and Hang Power Cleans.  The Post WOD will be 1,000m Row.

Wednesday:  The Weightlifting will be Clean/Front Squat/Jerk/Jerk Complex.  The MetCon will have Snatch, Power Clean and Jerks, and Double Unders.  The Post WOD will be Toenail Transitions.

Thursday:  Back Squat will start the day.  Same as last week, Back Rack Lunges will follow.  The MetCon will have Squat Box Jumps, V Sit-Ups and Shoulder Taps.  The Post WOD will be Lateral Wall Walks.

Friday:  A complex of Snatch/Snatch/Overhead Squat/Overhead Squat will be the Weightlifting.  Wallballs, Power Cleans, Pull-Ups and Cleans will be in the MetCon.  The Post WOD will Ring Push-Ups.