Programming: The Week Ahead at MCCF 180311

This is week 4 of the CrossFit Games Open.  There will be 1 Day of MetCon/Weightlifting/MetCon, 2 Days of Weightlifting, the MetCon, 1 Day of MetCons and CrossFit Games Open 18.4

Monday:  The 1st MetCon will be Dumbbell Thrusters and Sit-Ups.  Hang Clean/Clean/Jerk will be the complex in Weightlifting.  The AMRAP to follow will have Thrusters and Chest to Bar Pull-Ups.  The Post WOD will be Handstand Push-Ups

Tuesday:  The Weightlifting will be Deadlifts.  The MetCon will have Hang Power Cleans, Lunges, Box Jumps and Burpees.  The Post WOD will be Double Under/Single Under Conditioning.

Wednesday:  Hang Snatch/Snatch will be the Weightlifting.  The AMRAP to follow will have Wallballs, STOH, Overhead Squats, and Toes to Bar.  The Post WOD will be Dumbbell Overhead Squats

Thursday:  Two MetCons will be in this WOD.  the first one will have Dumbbell Front Squats and Sit-Ups.  The 2nd MetCon will have Running, Cleans, and Power Cleans.