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Old 07-27-2017, 11:09 AM   #701
S. Malik Nelson
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Location: Rutherford  NJ
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Re: Malik's Log

07/25/2017 - Cash In

Score Type:: Not Scored
8 Min EMOM
2 Snatch Grip Deadlifts
1 Snatch Hang High Pull (subbed high hang clean)
1 Snatch (subbed clean)

MetCon Rx

Score Type:: Total Time
16 Min Time Cap
4 Rounds
400 Meter Run (subbed row)
15 Power Snatch [75] (subbed power clean)

time: 13:50
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Old 07-28-2017, 06:47 AM   #702
S. Malik Nelson
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Re: Malik's Log

07/28/2017 - Cash In

Score Type:: Not Scored
3 Rounds (9 Min Running Clock)
3 Min Intervals
5-1
Cleans [95]
Lat Bar Burpees
If you Finish before the 3 Min you rest until the next 3 starts

MetCon Rx

Score Type:: Rounds and Reps
17 Min AMRAP
5 Deadlifts [115]
5 Hang Cleans [115]
1 Rope Climb
200 Meter Run
1 Rope Climb

Score: 5+11.
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Old 08-01-2017, 07:51 AM   #703
S. Malik Nelson
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Re: Malik's Log

08/01/2017 - Cash in

1 x 2 Bench Press

Score Type:: Total Weight
12 Min to Est 2 Rep Max Bench Press
[205]

MetCon Rx

Score Type:: Total Time
14 Min Time Cap
3 Rounds
10 box Jumps [24]
12 K2E
then
2 Rounds
20 Jerks [95]
3 Rope Climbs
1 Round
25 Burpees

Time: 14:09.
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Old 08-02-2017, 06:59 AM   #704
S. Malik Nelson
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Location: Rutherford  NJ
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Re: Malik's Log

08/02/2017 - Cash In

Score Type:: Not Scored
8 Min EMOM
1 Deadlift
2 Power Cleans
1 Squat Clean
[95/95/95/115/115/115/135/135]

MetCon Rx

Score Type:: Total Time
16 Min Time Cap
10 Rounds
12 Air Squats
8 Sit-Ups
4 Deadlifts [135]
1 Squat Clean [135]

Time: 14:15.
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Old 08-04-2017, 02:49 PM   #705
S. Malik Nelson
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Re: Malik's Log

08/04/2017 - MetCon Rx

Score Type:: Total Time
30 Min Time Cap
800 Meter Run [row]
20 Deadlifts [155]
100 Double Unders [200 singles]
600 Meter Run [row]
15 Deadlifts [185]
75 Double Unders [150 singles]
400 Meter Run [row]
10 Deadlifts [205]
50 Double Unders [100 singles]
200 Meter Run [row]
5 Deadlifts [225]
25 Double Unders [50 singles]

Time: 24:20.
5 Rope Climbs
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Old 08-08-2017, 07:01 AM   #706
S. Malik Nelson
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Re: Malik's Log

08/08/2017 - Cash In
Score Type:: Not Scored
4 Rounds
Plank Holds
30 Seconds Work
30 Seconds Rest
4 Rounds
30 Seconds Work
30 Seconds Rest
Hollow Body Holds

MetCon Rx
Score Type:: Total Time
Helen
3 Rounds
400 Meter Run [row]
21 KBS [44]
12 Pull-Ups
Time: 13:20.
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Old 08-09-2017, 08:51 AM   #707
S. Malik Nelson
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Re: Malik's Log

08/09/2017 - Cash In

Score Type:: Not Scored
Clean & Jerks
3 Rounds
1 Clean & Jerk inside every :15 for 3 Minutes
Rest 1 min

Increase Weight Every Round [95/105/115]

MetCon Rx

Score Type:: Total Time
16 Min Time Cap
400 Meter Row
then
10-1
Deadlifts [155]
5 Bar Facing Burpees after each set of DL,s
then
400 Meter Row

Time: 14:22.
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Old 08-15-2017, 07:08 AM   #708
S. Malik Nelson
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Location: Rutherford  NJ
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Re: Malik's Log

08/14/2017 - Cash in
1 x 1 Snatch Grip Push Press
Score Type:: Total Weight
12 Min To Est 1 Rep Max Snatch Grip Push Press
[130]

MetCon Rx
Score Type:: Rounds and Reps
5 Rounds
3 Min Intervals with 1 Min Rest
15 Wall Balls [20]
10 Burpees
then Amrap with Remaining time
5 Cleans [115]
5 Box Jumps [24]
1 Rope Climb
Every Round pick up where you left off after finishing with WBS & Burpees
Score is Rounds and Reps of Cleans, Box Jumps & Rope Climb
Score: 4+1
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Old 08-15-2017, 07:10 AM   #709
S. Malik Nelson
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Re: Malik's Log

08/11/2017

500m row
15 calories on airdyne bike
5 rounds
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Old 08-15-2017, 07:30 AM   #710
S. Malik Nelson
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Join Date: Mar 2013
Location: Rutherford  NJ
Posts: 731
Re: Malik's Log

08/15/2017 - Cash In

Score Type:: Not Scored
Tabata
Push Planks
Toe Touches
Shuttle Runs

MetCon Rx
Score Type:: Total Time
17 Min Time Cap
3 Rounds
10 HSPU [box]
10 Deadlifts [185]
then
15-12-9
K2E
Push Press [95]

Time: 10:30.
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