Programming: The Week Ahead at MCCF 180204

This week will have more Open Workouts and Barbell Cycling.  There will be 3 days of Weightlifting, then MetCon, 1 day of MetCon/Weightlifting/MetCon, and 1 day of MetCon/Metcon.

Monday:  We are starting our 2nd week of our Deadlift cycle.  Speed off the ground is what we are working on.  The MetCon to follow is an AMRAP of Box Jumps and Hang Power Cleans.  The Post WOD will be Single Leg Stiff Legged Deadlifts.

Tuesday:  The 1st MetCon will be Dumbbell Thrusters and Toes to Bar.  The Weightlifting will be Power Clean and Push Press.  The 2nd MetCon will have Running and Kettlebell Swings.  The Post WOD will be Above the Knee Clean Pulls.

Wednesday:  Back Squats will start the day.  A long AMRAP of Burpees and Back Squats will follow.  The Post WOD will be Pistols.

Thursday:  CrossFit Games Open 11.3 will be the 1st MetCon. This consists of Clean and Jerks.  The 2nd MetCon will have Deadlifts, Pull-Ups and Hand Release Push-Ups.  The Post WOD will be 1,000m Row.

Friday:  A Power Snatch/Overhead Squat Complex will be the Weightlifting.  The MetCon to follow will be CrossFit Games Open 12.2.  This will be a Snatch ladder.  The Post WOD will be some skill work with your Jump Rope.  Everyone should do this, regardless of skill level.