Clap If You Like Muscular Endurance

Sep 13th, 2013

Category: Competitor

Clap If You Like Muscular Endurance

Big Lou

Big Lou

WARM UP-
4-3-2-1
skin the cat
perform 10 clap push ups betwen each set of ball ups.

Speed Strength
1. Close Grip Bench press with chains 8×3 on the minute or faster at 60% of 1rm plus chains

2. Power Clean & Split Jerk
3-2-2-1-1

3. 1 attempt at max muscle ups

WOD
8 minute AMRAP
5 Hang Power Cleans
10 Clap Push Ups

Games (185/135)
Regional (155/105)
Open (135/95); 5 clap push ups per round

4. Push up drop set – guys start with 4-15lb plates do as many push ups as possible take a plate away do as many push as possible and so on and so forth until you complete a set of pushups un-weighted.

Ca$H Out – 1 attempt each at…
Max Dead hang pull ups
Max Strict HSPUs
Max Kipping Pull Ups
Max Kipping HSPUs
Rest as much time as necessary in-between each max attempt.

DISCUSSION 26 Comments

  1. Biscoe 09/14/2013 at 3:04 am

    bench: 185 w/ 2 chainz
    kb clean&jerk: up to 2 pood
    wod: 7 rds w/ 1.25 pood kettlebells
    pushups: 11, 3, 2, 1, 3
    ca$h out: done

  2. Biscoe 09/14/2013 at 3:04 am

    bench: 185 w/ 2 chainz
    kb clean&jerk: up to 2 pood
    wod: 7 rds w/ 1.25 pood kettlebells
    pushups: 11, 3, 2, 1, 3
    ca$h out: done

  3. Andrea 09/13/2013 at 11:59 pm

    bench: 85 with chains
    got 4 more mups! thank godddd

    wod: 8 games

  4. Andrea 09/13/2013 at 11:59 pm

    bench: 85 with chains
    got 4 more mups! thank godddd

    wod: 8 games

  5. Matt 09/13/2013 at 10:25 pm

    Strength: 3 position snatch
    MUPs: linked 15
    Christine: 9:14.
    1 minute above my PR. Need more conditioning.

    Last weekday class at Crossfit Southie. Moved to burbs Sept 1st. Can’t thank u all enough for the coaching, laughs and random BS. It was a blast…. See you squids at the occasional Saturday morning comp class!

  6. Matt 09/13/2013 at 10:25 pm

    Strength: 3 position snatch
    MUPs: linked 15
    Christine: 9:14.
    1 minute above my PR. Need more conditioning.

    Last weekday class at Crossfit Southie. Moved to burbs Sept 1st. Can’t thank u all enough for the coaching, laughs and random BS. It was a blast…. See you squids at the occasional Saturday morning comp class!

  7. KA 09/13/2013 at 6:50 pm

    Warm-up: done
    Bench press: 75# + chains
    PC + SJ: 150# PR, should have had 155#..next time!

    Wod: 7 + 8 at regionals

    Push-ups: started with 4 x 10# plates: 4, 3, 3, 2, 2. Really hard!

    No bar mups or cash out for me; have to rest my shoulders!

  8. KA 09/13/2013 at 6:50 pm

    Warm-up: done
    Bench press: 75# + chains
    PC + SJ: 150# PR, should have had 155#..next time!

    Wod: 7 + 8 at regionals

    Push-ups: started with 4 x 10# plates: 4, 3, 3, 2, 2. Really hard!

    No bar mups or cash out for me; have to rest my shoulders!

  9. Alden 09/13/2013 at 6:28 pm

    warm up done
    Bench: 135 chains
    C&J: 190
    WOD: 7 rounds at regional
    Cashout: fat bar pull-ups 15, 1 HSPU (ha), quit
    Did 50 45#GHD’s

    JIMBO IS BACK!!!

  10. Alden 09/13/2013 at 6:28 pm

    warm up done
    Bench: 135 chains
    C&J: 190
    WOD: 7 rounds at regional
    Cashout: fat bar pull-ups 15, 1 HSPU (ha), quit
    Did 50 45#GHD’s

    JIMBO IS BACK!!!

  11. Matt 09/13/2013 at 3:41 pm

    Pat P and crew thx for the quick turnaround….. Looking like I won’t be able to jam out of here till 3ish. My bad. Make sure to post scores to use as a benchmark!

  12. Matt 09/13/2013 at 3:41 pm

    Pat P and crew thx for the quick turnaround….. Looking like I won’t be able to jam out of here till 3ish. My bad. Make sure to post scores to use as a benchmark!

  13. Kara 09/13/2013 at 3:00 pm

    Warm up: done. My skin the cat is only half done, I get my feet through and don’t go all the way through 🙁
    Bench: 78 plus chains
    C&J: 145 split jerk is looking less like a plié!
    MU: practiced BMU w bands
    Wod: 4 + 13 @ 115#
    Push ups: done
    Cash out: done

    Good luck to Goose, hyatt and Christina and anyone else competing this weekend! I will be there judging and cheering for you!

  14. Kara 09/13/2013 at 3:00 pm

    Warm up: done. My skin the cat is only half done, I get my feet through and don’t go all the way through 🙁
    Bench: 78 plus chains
    C&J: 145 split jerk is looking less like a plié!
    MU: practiced BMU w bands
    Wod: 4 + 13 @ 115#
    Push ups: done
    Cash out: done

    Good luck to Goose, hyatt and Christina and anyone else competing this weekend! I will be there judging and cheering for you!

  15. Patilac 09/13/2013 at 1:37 pm

    Ill be in for the 12, love today’s program, looking to go ham.

  16. Patilac 09/13/2013 at 1:37 pm

    Ill be in for the 12, love today’s program, looking to go ham.

  17. depriz 09/13/2013 at 12:23 pm

    what time does BT do PM groups 6pm tonight? Patriots games was a little rough on me last night, still wet.

  18. depriz 09/13/2013 at 12:23 pm

    what time does BT do PM groups 6pm tonight? Patriots games was a little rough on me last night, still wet.

  19. Matt 09/13/2013 at 11:37 am

    Does anyone workout around noon 30?

    • Retta 09/13/2013 at 12:25 pm

      Can’t make it in for 12? That class has some regulars. As far as 12:30, no promises but there is usually someone kicking around you could workout with. Either way just get ‘er done

    • Rachel 'Goose' 09/13/2013 at 2:35 pm

      I’m going to today

  20. Matt 09/13/2013 at 11:37 am

    Does anyone workout around noon 30?

    • Retta 09/13/2013 at 12:25 pm

      Can’t make it in for 12? That class has some regulars. As far as 12:30, no promises but there is usually someone kicking around you could workout with. Either way just get ‘er done

    • Rachel 'Goose' 09/13/2013 at 2:35 pm

      I’m going to today