Malik's Log

[S. Malik Nelson]

10/30/2017 - Cash In
Score Type:: Not Scored
20 Min EMOM
5 Deadlifts [135] - 5 Box Jumps [24] (odd min)
5 Pull Ups - 10 sit-ups - 5 Burpees (even min)

MetCon Rx
Score Type:: Rounds and Reps
2 min AMRAP
Max Double Under [subbed singles]
rest 1 min
2 Min AMRAP
Max Shoulder 2 Over Head [85]
rest 1 Min
2 Min AMRAP
Max Front Squats [85]
Score is total reps combined [281]

[S. Malik Nelson]

11/06/2017 - Cash In
Score Type:: Not Scored
Bench Press
5 X 3 at 80% of 1 Rep Max
built up to [165]

MetCon Rx
Score Type:: Total Time
16 Min Time Cap
5 Rounds
10 Bar Facing Burpees
8 Deadlifts [95]
6 Cleans [95]
4 Jerks [95]
Time: 14:29.

[S. Malik Nelson]

11/01/2017

Cash in
1 x 3 Front Squat
Score Type:: Total Weight
12 Min to Est 3 Rep Max
[165]

MetCon Rx
Score Type:: Total Time
12 Min Time Cap
15 Thrusters [65]
then
3 Rounds
10 Pull Ups
15 Box Jumps [24]
10 HSPU [pushups]
then
15 Thrusters [65]
Time: 9:44.

[S. Malik Nelson]

11/04/2017 - MetCon Rx

Score Type:: Total Time
35m Time Cap
800m Run then:
6 Rounds
3 Power Cleans [95]
6 Pull Ups
9 Burpees

400m Run then:
4 Rounds
3 Power Cleans [95]
6 Pull Ups
9 Burpees

200m Run then:
2 Rounds
3 Power Cleans [95]
6 Pull Ups
9 Burpees

Time: 32:45.

[S. Malik Nelson]

11/08/2017

50 burpees for time - 5:39.