7.7.16 Workout of the Day

Kenneth “Kenny” Leverich is a multi-time CrossFit Games competitor. Here, he shows Muscle Beach meatheads whats up!

CrossFit

General WU: Coaches Choice

Specific WU: 150 m run+10 Alt DB snatches+ 10 T2B

WOD 1: For time: Run 1200 Meters 40 Alternating Dumbbell Snatches (55/35 lbs) 40 Toes to Bar Run 800 Meters 20 Alternating Dumbbell Snatches 20 Toes to Bar Run 400 Meters 10 Alternating Dumbbell Snatches 10 Toes to Bar

**Use KB if not enough DBs**

Midline: Coaches Choice

Accessory: 2x8 Dumbell rows

ICT

General WU: Coaches Choice

Specific WU: In 6 minutes complete:

15/12 cal row +10 reps/ movement

WOD 1: For 8 sets, Every 2 minutes complete

AMRAP of

3 KBS (53/35)

2 KB G Squat

1 Burpee

-rest 1:30 minute between sets-

SCORE= MAX completes sets only combined

Cooldown/Midline: 3X

15/12 cal row

:3O Hollow

:30 Superman

:30 HSHOLD

Schedule w/Coaches

CrossFit

5:30- Meg

8:15- Amber

12:30- Paul

4:15- Paul

5:30- Paul

6:45- Paul

ICT

5:45-martin

7:15- Mark

8:30- Mark Martin (a)

9:30- Martin

12:30- Brandon

5:00- Martin

6:00- Brandon

7:00- Brandon