Programming: The Week Ahead at MCCF 180107

This week we will be maxing out our Deadlifts and Back Squats.  We will be continuing our barbell cycling with gymnastics work.  There will be 3 days of MetCon/Weightlifting/MetCon and 2 days of Weightlifting, then MetCon.

Monday:  The first MetCon will have Dumbbell Power Snatches and Dumbbell Goblet Squats.  A Complex of Hang Snatch/Snatch will be the Weightlifting.  The AMRAP to follow will have Snatches and Chest to Bar Pull-Ups.  The Post WOD will be 1,000m Row.

Tuesday:  An AMRAP of Wallballs and Kettlebell Swings will be before Weightlifting of Deadlifts.  We will be building up to a 1 RM.  The 2nd MetCon is an AMRAP of Burpee Box Overs.  The Post WOD will be Toe Nail Transitions.

Wednesday:  We will be working to 1 RM on Back Squats. The MetCon will have Deadlifts, Wallballs, Burpees and Handstand Push-Ups.  The Post WOD will be Ring Push-Ups.

Thursday:  The First MetCon will have Air Squats and Pull-Ups.  Front Squats will be the Weightlifting.  An AMRAP of Jump Lunges and Double Unders will follow.  The Post WOD will be Lateral Wall Walks

Friday:  A Complex of Hang Clean/Clean and Jerk will be the Weightlifting.  The MetCon will have Running, Hang Power Clean and Jerks and Toes to Bar.  The Post WOD will be a 50 Calorie Row.