Programming: The Week Ahead at MCCF 180211

This week will have 2 Days of Weightlifting, the MetCon, 1 Day of MetCons and 2 Days of MetCon/Weightlifting/MetCon.

Monday:  Hang Clean/Clean/Jerk Complex will be the Weightlifting.  The MEtCon to follow will be CrossFit Games Open 15.2.  Overhead Squats and Chest to Bar Pull-Ups are the movements in this MetCon.  The Post WOD will be Clean Grip Shrugs.

Tuesday:  There will be 3 AMRAPs in this WOD.  The 1st AMRAP will have DB Power Snatches and Bar Muscle-Ups.  The 2nd AMRAP will have Double Unders and Dumbbell Thrusters.  The 3rd AMRAP will have Goblet Squats and Ring Muscle-Ups.  The Post WOD will be SkiErg for Calories.

Wednesday:  The 1st MetCon will have Overhead Squats and Sit-Ups.  Hang Snatch/Snatch will be the Weightlifting.  The 2nd MetCon will have Running and Hand Release Burpees.  The Post WOD will be Snatch Grip Shrugs.

Thursday:  Wallballs and Double Unders will be in the 1st MetCon.  The Weightlifting will be Front Squats.  A Row for Calories will be the 2nd MetCon.  The Post WOD will be Muscle Snatches

Friday:  Deadlifts will be the Weightlifting.  The MetCon will have Power Clean and Jerks, Kettlebell Lunges, and Toes to Bar.  The Post WOD will be Bent Over Rows.