Programming: The Week Ahead at MCCF 180121

This week we will start using the new standards for the Dumbbell Power Snatches and Burpees.  The transfer of the Dumbbell from one hand to the other has to happen at head height or lower.  No stepping back or stepping up on Burpees.  This week will have 2 Days of MetCon/Weightlifting/MetCon and 3 days of Weightlifting, then MetCon.

Monday:  The first MetCon will have Overhead Squats and Burpees.  The Weightlifting will be an Above the Knee Hang Snatch/Snatch.  The AMRAP to follow will be CrossFit Games Open 13.4.  There will be Clean and Jerks and Toes to Bar.  The Post WOD will be Snatch Grip Shrugs.

Tuesday:  Front Squats will be the Weightlifting.  The MetCon to follow will have Running, Kettlebell Swings and Jump Lunges.  The Post WOD will be Alternating Dumbbell Curls and Rowing.

Wednesday:  Thrusters and Burpees will be in the first MetCon.  An Above the Knee Hang Clean/Clean/Jerk Complex will be the Weightlifting.  The AMRAP to follow will be CrossFit Games Open 16.3 with Power Snatches and Bar Muscle-Ups.  The Post WOD will be Clean Grip Shrugs.

Thursday:  Touch and Go Power Snatches will be the Weightlifting.  The AMRAP to follow will have Ring Muscle-Ups, Deadlifts and Burpees.  The Post WOD will be Toe Nail Transitions.

Friday:  The Weightlifting will be 3 Touch and Go Power Cleans and 2 Jerks.  The MetCon will have Dumbbell Power Snatches, Box Jumps, Wallballs, and Sit-Ups.  The Post WOD will be Bent Over Row.