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Old 02-25-2014, 08:26 AM   #201
S. Malik Nelson
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Location: Rutherford  NJ
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Re: Malik's Log

February 25, 2014

Warm-up
Group Stretch

Cash In
2m AMRAP
Box Jumps
2m AMRAP
Hang Cleans [95]

Metcon
Metcon (AMRAP - Reps)
12m AMRAP
40 Burpees
Then
3 Push Ups
3 Shoulder 2 OH [115]
3 Pull Ups
6
6
6
9
9
9
12
12
12
.
.

Score: 75 reps. The overhead work really slowed me down.
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Old 02-28-2014, 04:17 PM   #202
S. Malik Nelson
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Re: Malik's Log

February 27, 2014

Warm-up
Group Stretch

Cash In
10-9-8-7-6-5-4-3-2-1
Sit Ups
Box Jumps
Deadlifts [115]
Time: 7:45.

Metcon
Metcon (Time)
5 Rounds
5 Squat Snatches [65]
10 Bar Facing Burpees
15 Wall Balls [20]
Time: 16:43.
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Old 03-01-2014, 06:59 PM   #203
S. Malik Nelson
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Re: Malik's Log

March 1, 2014

Warm-up
Group Stretch

Cash In
Push Press (5-5-5) [125]

Metcon
Metcon (Time)
3 Rounds
22 Burpees
22 Pull Ups
22 KBS [70]

Time: 19:36.
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Old 03-04-2014, 11:41 AM   #204
S. Malik Nelson
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Re: Malik's Log

March 4, 2014

Warm-up
Group Stretch

Cash In
8m EMOTM
30 Double Unders and 10 Air Squats [lots of failed attempts]

Metcon
Metcon (AMRAP - Reps)
4min Time Cap to Row 800m with remaining time to rest then
8m AMRAP
3 Shoulder 2 OH [115]
3 Ring Dips
3 Box Jumps
6
6
6
9
9
9

Reps: 82.
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Old 03-14-2014, 01:07 PM   #205
S. Malik Nelson
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Re: Malik's Log

March 11, 2014

Warm-up
Group Stretch

Cash In
2 Rounds
5 Man Makers [25s]
25 Sit Ups

Metcon
Metcon (Time)
4 Rounds
400m Run
10 Deadlifts [225]
10 HSPU [scaled to box]

Time: 14:57.
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Old 03-14-2014, 01:08 PM   #206
S. Malik Nelson
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Re: Malik's Log

March 12, 2014

Warm-up
Group Stretch

Metcon
Metcon (Time)
7 Rounds
7 Wall Balls [20]
7 Box Jumps
7 Power Cleans [135]
7 Burpees
7 KBS [70]
7 Ring Dips
7 HR Push Ups

Time: 37:00.
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Old 03-14-2014, 01:08 PM   #207
S. Malik Nelson
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Re: Malik's Log

March 14, 2014

Warm-up
Group Stretch

Cash In
12m EMOTM
100m Row Odd Minutes
10 KBS [53]

Metcon
CrossFit Games Open 14.3 (AMRAP – Reps)
8-Minute AMRAP:
10 Deadlifts, 135# / 95#
15 Box Jumps, 24″ / 20″
15 Deadlifts, 185# / 135#
15 Box Jumps, 24″ / 20″
20 Deadlifts, 225# / 155#
15 Box Jumps, 24″ / 20″
25 Deadlifts, 275# / 185#
15 Box Jumps, 24″ / 20″
30 Deadlifts, 315# / 205#
15 Box Jumps, 24″ / 20″
35 Deadlifts, 365# / 225#
15 Box Jumps, 24″ / 20

Reps: 91 [1 275 deadlift].
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Old 03-27-2014, 05:49 AM   #208
S. Malik Nelson
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Re: Malik's Log

March 22, 2014

5 Rounds
10 Ground 2 OH [95]
200 yard sprint

Time: 14:28
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Old 03-27-2014, 05:50 AM   #209
S. Malik Nelson
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Re: Malik's Log

March 23, 2014

Metcon (Time)
3 Rounds
800m Run
10 Chest 2 Bar Pull Ups
15 SDHP [70]
20 Box Jumps
Then
200 Singles
30m Time Cap

Time: 27:06.
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Old 03-27-2014, 05:51 AM   #210
S. Malik Nelson
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Re: Malik's Log

March 25, 2014

Metcon (AMRAP - Reps)
12m AMRAP
30 Goblet Squats [53]
60 Cal Row
10 Clean And Jerks [105]
10 Clean And Jerks [115]
10 Clean And Jerks [did not get to this level]

Reps: 109.
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