Pressing Down on Me

CrossFit Carolina Beach – Competitors Training

– Strength: Today we start a new cycle with the Box Squat/Banded Sumo Deadlift which was tested Monday (Sumo Deadlift was, but use your Back Squat 1RM for this wave of Box Squats.) All work should be done on the clock. You’ll see this wave done for the next 3 weeks.

– Metcon: Today’s Metcon is meant to be done at near maximal effort. Thrusters should be light and capable of being done UB. Your goal today is to worry less about pace and simply push your limits on piece #1. Piece #2, however, is intended to be done at 90% effort and will not mirror the same intensity of piece #1 by virtue of not having full recovery on purpose, but sustaining ”hard effort” (lactic capacity) is the goal.

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A: Box Squats (10 x 2 @50% + 25% of Band Tension, every 60s.)

Squat to a Box
– Use a Safety Squat Bar if possible.

B: Sumo Deadlift Against bands (10 x 1 @60% of Monday, every 30s.)


C: Under Pressure (Time)

For time:


Thrusters (95, 65)

Burpee Box Jumps (24, 20)

*8:00 Cap

L3: (75, 55)

L2: (65, 45) (20, 15)

L1: (55, 35) (Regular Burpees/no box)
At 15:00 minutes, part 2

D: Metcon (Time)

For time:


Thrusters (95, 65)

Bar Facing Burpees

Accessory Work

E: Metcon (No Measure)

Wide Stance Banded Pull-Throughs: 4 x 40. No rest.

*10s Banded Pallof Iso Hold each side (heavy band)

Categories: WOD