TUESDAY 3.31.20


TUESDAY 3.31.20

Lowry CrossFit – CrossFit

Deload Week.

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1: Romanian Deadlifts (Build to a heavy 5)


Building to a heavy set of 5, resting 2:00 between

Start in the range of ~35-40% of your 1RM Deadlift

Starts at the top (deadlift the bar to extension)

Maintain a slight bend in the knees and slowly send the hips as far back as you back without sacrificing back position

Lower the bar towards the floor with two standards:

Go only as low as our positioning allows (if back rounds, we’ve gone too far)

Bar does not touch the ground”

MC: “Go Fish” (Time)

For Time:

1,000 Meter Row

Directly into…

3 Rounds:

21 Deadlifts (135/95)

15 Barbell-Facing Burpees

9 Push Jerks (135/95)


The 1,000 meter row serves as a buy-in to the 3 round triplet that follows

This means the row is only completed once – you won’t return to the machine after completing the initial 1,000 meters

Your score is the total time it takes to complete the 1k row and 3 rounds of 21-15-9

We expect this workout to take 12-20 minutes to complete

MC2: “Strict Nicole” (No Equipment) (AMRAP – Rounds and Reps)


400 Meter Run

20 Jumping Lunges

Run at a moderate pace that you could sustain for 6+ rounds and that allows you to thrive on the jumping lunges

This workout is all about finding a consistent break-up strategy to carry you across the 20 minutes of work

Taking short, calculated breaks through the strict jumping lunges can sometimes allow you to move faster than bigger sets with longer breaks