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-   -   Malik's Log (https://board.crossfit.com/showthread.php?t=81018)

S. Malik Nelson 09-03-2013 06:28 AM

Re: Malik's Log
 
August 31, 2013

Group stretch

Cash In
8m EMOTM
1 deadlift
1 squat clean
1 split jerk

WOD
12 clean and jerks [115]
12 hspu [modified on box]
12 dips
10
10
10
8
8
8
6
6
6
4
4
4
2
2
2
Then
100 double unders

Time: 15:12.

S. Malik Nelson 09-03-2013 06:29 AM

Re: Malik's Log
 
September 2, 2013

Group stretch

Partner Workout
WOD
4m amrap
Double unders

7m amrap
Deadlifts [185]
20 Box jumps

3 min amrap

7m amrap
15 kb swings [53]
Back squats

3 min rest

7m amrap
20 wall balls
Push jerks [95]

3 min rest

7m amrap
15 sit ups
Power snatch [85]

Didn't keep track.

S. Malik Nelson 09-03-2013 06:32 AM

Re: Malik's Log
 
September 3, 2013

Group Stretch

WOD
Hotshots 19
6 rounds
30 squats
19 power cleans [115]
7 strict pull ups
400m run

Time: 44:35.

S. Malik Nelson 09-06-2013 06:47 AM

Re: Malik's Log
 
September 6, 2013

Group Stretch

Cash in
Deadlift
5-5-5-3-1-1 [185/205/225/245/265/275]

WOD
50 box Jumps
Run 400m
50 pull ups
Run 400m
50 Sit Ups
Run 400m
Then
100 double unders [did 300 singles]

Time: 18:43.

S. Malik Nelson 09-07-2013 01:56 PM

Re: Malik's Log
 
September 7, 2013

Group Stretch

Cash in
5m EMOTM
5 hang snatches [75]

WOD
5 rounds
7 deadlifts [185]
7 hspu [modified on box]
7 thrusters [75]
7 toes to bar

Time: 12:18

S. Malik Nelson 09-08-2013 04:24 PM

Re: Malik's Log
 
September 8, 2013

Group stretch

WOD
400 meter run
30 WB [20]
30 push ups
50 dbl unders [150 singles]
30 kbs [70]
30 box jumps [30]
50 dbl unders [150 singles]
30 burpees
30 air squats
50 dbl unders [150 singles]
800 meter run

Time: 25:18.

S. Malik Nelson 09-10-2013 06:33 AM

Re: Malik's Log
 
September 10, 2013

Group Stretch

Cash in

21-15-9
Sit ups
Kbs [53]
Time: 3:14.

WOD
10 min amrap
7 T2B
10 DL [115]
14 box jumps [24]
Rounds: 5 plus 13 box jumps.

S. Malik Nelson 09-11-2013 06:26 AM

Re: Malik's Log
 
September 11, 2013

Group Stretch

Cash In
OHS
5-5-5-5 [45]
Still struggle with form so stuck with bar.

WOD
9/11 Tribute WOD

2001m Run
11 Box Jumps [30]
11 Thrusters [95]
11 Burpee Chest to Bar Pull Up
11 Power Cleans [150]
11 HSPU [22 modified on the box]
11 KBS [70]
11 Toes 2 Bar
11 Deadlifts [150]
11 Push Jerks [95]
2001m Row

Time on the run was 10:17 (usually have to take a break during 800s so pleased went 1.25 miles without stopping).

Time on the row was 8:40.

Overall time was 34:38.

S. Malik Nelson 09-14-2013 10:05 PM

Re: Malik's Log
 
September 14, 2013

Cash In

50 Walking Lunges
50 Push Ups

WOD
4 Rounds
400 Meter Run
12 C2B Pull Ups
18 KBS [70]
24 Sit Ups

Time: 23:53. Harder combo than I expected. Slower than expected.

S. Malik Nelson 09-16-2013 06:19 AM

Re: Malik's Log
 
September 15, 2013

Cash in
Back squat
12-10-8-6-4 [95/115/145/165/175]

WOD
12m AMRAP
2 ring rows/2 dips
4 deadlifts [185]
6 toes to bar

Score: 8 rounds, 4 deadlifts, 2 ring rows [went out of order as was sharing with a partner]


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