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

S. Malik Nelson 01-04-2016 01:41 PM

Re: Malik's Log
 
December 28, 2015

Warm-up
Group Stretch

Cash In
5 Min
Max Cleans [95]
[55]

Metcon
Metcon (Time)
30-20-10-5
Calorie Row
Wall Balls [20]
KBS [53]
Deadlifts [135]

Time: 20:42.

S. Malik Nelson 01-04-2016 01:45 PM

Re: Malik's Log
 
January 4, 2016

Warm-up
Group Stretch

Cash In
Bench Press (4-4-4-4-4)
202 twice

Metcon
Metcon (Time)
30 KBS [53]
then
4 Rounds
8 HSPU [box]
12 Hang Cleans [95]
then
30 KBS [53]

Time: 10:19.

S. Malik Nelson 01-04-2016 01:53 PM

Re: Malik's Log
 
December 27, 2015

Warm-up
Group Stretch

Cash In
8m EMOM
10 Push Ups
15 Sit Ups

Metcon
Metcon (Time)
3 rounds
21 Toes to Bar
14 Push press [95]
7 Burpee Box Jumps [24]

Time: 11:30.

S. Malik Nelson 01-04-2016 01:56 PM

Re: Malik's Log
 
January 3, 2016

Warm-up
Group Stretch

Cash In
1 Mile Run

Metcon
Metcon (AMRAP - Rounds and Reps)
15 Min AMRAP
5 Pull-Ups
10 Push-Ups
15 Air Squats
3 Deadlifts [225]

8 + 0 rounds/reps.

S. Malik Nelson 01-07-2016 01:32 PM

Re: Malik's Log
 
January 4, 2016

Warm-up
Group Stretch

Cash In
Bench Press (4-4-4-4-4)
202 for two reps.

Metcon
Metcon (Time)
30 KBS [53]
then
4 Rounds
8 HSPU [box]
12 Hang Cleans [95]
then
30 KBS [53]

Time: 10:19

S. Malik Nelson 01-07-2016 01:33 PM

Re: Malik's Log
 
January 6, 2016

Warm-up
Group Stretch

Metcon
Metcon (AMRAP - Reps)
Partner WOD (2 Person Team)

15 Min AMRAP
Cal Row
5-5-10-10-15-15-20-20-25-25
(Partners Alternate Calories)
Score is total Calories

3 Minute Rest

12 Min AMRAP

5 Burpees
7 Box Jump Overs 24/20
9 Shoulder 2 Overhead 115/75
Partners Alternate Rounds
Score is total Reps

Team reps: 379.

S. Malik Nelson 01-11-2016 07:56 AM

Re: Malik's Log
 
January 10, 2016

Warm-up
Group Stretch

Cash In
15 Min
Squat Clean Work

Work on Speed under the Bar
Work on going Heavy
Or Work on Technique

built up to 175

Metcon
Metcon (Time)
5 Rounds
20 KBS [44]
20 Push-Ups
then
20 Squat Cleans [115]

Time: 16:17.

S. Malik Nelson 01-11-2016 08:11 AM

Re: Malik's Log
 
January 11, 2016

Warm-up
Group Stretch

Cash In
8 Min EMOM
5 Deadlifts
Built up to 235

Metcon
Metcon (AMRAP - Reps)
12 Min AMRAP
10-1
Deadlifts [155]
Ring Dips

then

10-1
T2B
Box Jumps [24]

152 reps

S. Malik Nelson 01-13-2016 07:34 AM

Re: Malik's Log
 
January 13, 2016

Warm-up
Group Stretch

Cash In
Back Squat (3-3-3-3-3)
built up to [210]

Metcon
Metcon (Time)
15-12-9-6-9-12-15
Pull-Ups
Hang Cleans [95]

Time: 15:00.

S. Malik Nelson 01-14-2016 07:23 AM

Re: Malik's Log
 
January 14, 2016

Warm-up
Group Stretch

Cash In
6 Min AMRAP (2 Person Team)
150 Meter Row
10 Burpees
Partner completes full round then switch

Metcon
Metcon (Time)
800 Meter Row
100 Double Unders [2x singles]
30 Push-Ups
75 Double Unders
20 Push-Ups
50 Double Unders
10 Push-Ups
25 Double Unders
then
Accumulate a 2 Min Plank

Time: 13:30.


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