**Thursday – July 1st**


**Thursday – July 1st**

Crossfit Cle – CrossFit

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Hopefully you got to finish June with a deadlift PR! If not, please come in and start your July with that big lift!


Warm-up (No Measure)

2 rounds with a light kettlebell:

15 kettlebell swing

5 strict press R/L

15 goblet squat

10 stiff leg deadlift

spend 5 minutes working mobility specific to your chosen intervals for the day, or just specific to your bodies damages.


20×20 second sprint on 2 minute clock (20 Rounds for distance)

20 rounds on a 2 minute clock:

20 second erg sprint for meters
*These are sprints, you should feel a deep discomfort in your muscles as you attempt to keep your power output as high as possible each interval. Your heart rate and need for oxygen should hit you once you finish the effort. If you are unable to bring your heart rate back down enough to effectively sprint, then drop your sprint to 15 seconds of effort and 5 seconds of easy strokes to close the 20 second window.

**Last programmed 4/29/2021


Deadlift (1RM)

20 minutes to build to a 1RM deadlift, spend the first 10 minutes warming up and the final 10 minutes maxing out. Mobilize between your early sets.


Metcon (5 Rounds for distance)

5 rounds of the sprints detailed above.

5 rounds of the sprints detailed above.
*Recommended as ski or bike after the deadlift.