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Old 03-27-2017, 08:35 AM   #661
S. Malik Nelson
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Location: Rutherford  NJ
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Re: Malik's Log

03/23/2017 - Cash In

Score Type:: Not Scored
12 Min Emom
Min 1,4,7,10 5 Shuttle Runs
Min 2,5,8,11 2 Rope Climbs
Min 3,6,9,12 30 Second Plank Hold

MetCon Rx

Score Type:: Rounds and Reps
15 Min Amrap
3 Rounds of Cindy
5 Pull-Ups
10 Push-Ups
15 Air Squats
then
3 Shuttle Runs

3 + 4.
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Old 03-27-2017, 08:36 AM   #662
S. Malik Nelson
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Re: Malik's Log

1 x 2 Strict Press
Score Type:: Total Weight
10 Min to Est 2 Rep Max Strtct Press
[115]

MetCon Rx

Score Type:: Total Time
17 Min Time Cap
10 Jerks [95]
1 Rope Climb
12 Pull-Ups
8 Jerks [105]
2 Rope Clmbs
12 Pull-Ups
6 Jerks [115]
3 Rope Climbs
12 Pull-Ups
4 Jerks [125]
4 Rope Climbs
12 Pull-Ups
2 Jerks [135]
5 Rope Climbs
12 Pull-Ups

Exceeded cap. Didn't get to 5 rope climbs/12 pull-ups at the end. Add 17 to cap.

17:17.
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Old 03-27-2017, 08:51 AM   #663
S. Malik Nelson
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Re: Malik's Log

03/19/2017 - Cash In
Score Type:: Not Scored
16 Min EMOM
1 Hang Clean (Clean Complex)
1 Below Knee Squat Clean (With a Pause)
1 Full Clean (Odd Min)

1 Clean
2 Front Squats (Even Min)

MetCon Rx

Score Type:: Total Time
11 Min Time Cap
10 Pull-Ups
3 Clean & Jerks [95]
10 Pull-Ups
6 Clean & Jerks
10 Pull-Ups
9 Clean & Jerks
10 Pull-Ups
12 Clean & Jerks
10 Pull-Ups

Time: 11:08.
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Old 04-05-2017, 06:54 AM   #664
S. Malik Nelson
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Location: Rutherford  NJ
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Re: Malik's Log

04/05/2017

Cash in
1 x 3 Back Squat
Score Type:: Total Weight
12m to est 3RM
[180]

MetCon Rx
Score Type:: Total Time
25m Time Cap
3 Rounds
800m Row
20 Pull Ups
15 Burpee Box Jumps [24]

Time: 25:13. Didn't finish last 13 burpee box jumps.
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Old 04-05-2017, 07:09 AM   #665
S. Malik Nelson
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Join Date: Mar 2013
Location: Rutherford  NJ
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Re: Malik's Log

03/27/2017

Cash in
1 x 2 Strict Press
Score Type:: Total Weight
10 Min to Est 2 Rep Max strict Press
[115]

MetCon Rx
Score Type:: Total Time
17 Min Time Cap
10 Jerks [95]
1 Rope Climb
12 Pull-Ups
8 Jerks [105]
2 Rope climbs
12 Pull-Ups
6 Jerks [115]
3 Rope Climbs
12 Pull-Ups
4 Jerks [125]
4 Rope Climbs
12 Pull-Ups
2 Jerks [135]
5 Rope Climbs
12 Pull-Ups

Time: 17:17 [did not complete last 5 rope climbs/12 pullups]
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Old 04-05-2017, 07:10 AM   #666
S. Malik Nelson
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Re: Malik's Log

03/30/2017

Row 1000m
rest 2 min
Row 1000m
rest 2 min
Row 500m
rest 2 min
Row 500m
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Old 04-11-2017, 06:49 AM   #667
S. Malik Nelson
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Re: Malik's Log

04/11/2017 - Cash In

Score Type:: Not Scored
8 Min EMOM
1 Hang Clean
1 Hang Clean & Jerk
1 Clean & Jerk
[125]

MetCon Rx

Score Type:: Total Time
10 Clean & Jerks [105]
400 Meter Row
10 K2E
8 Clean & Jerks [115]
400 Meter Row
10 K2E
6 Clean & Jerks [125]
400 Meter Row
10 K2E

Time: 13:50.
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Old 04-13-2017, 01:50 PM   #668
S. Malik Nelson
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Location: Rutherford  NJ
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Re: Malik's Log

04/13/2017

Cash in
1 x 4 Bench Press
Score Type:: Total Weight
12 Min to Est 4 Rep Max Bench Press
[175]

MetCon Rx
Score Type:: Rounds and Reps
10 Min AMRAP
7 Pull-Ups
5 Burpees
3 Deadlifts [225]
1 Rope Climb

5+2.
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Old 04-24-2017, 08:40 AM   #669
S. Malik Nelson
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Location: Rutherford  NJ
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Re: Malik's Log

04/22/2017 - Cash In

Score Type:: Not Scored
Partner WOD
10m AMRAP
7 Cal Row
5 Burpees over the rower

Each partner completes one full round, then switch

MetCon Rx

Score Type:: Total Time
20m Time Cap

5 Rounds
25 Double Unders [50 singles]
10 Toes 2 Bar [K2E]
10 Hang Squat Cleans [Hang Cleans] [95

Time: 9:53.
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Old 04-25-2017, 09:02 AM   #670
S. Malik Nelson
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Re: Malik's Log

04/25/2017 - Cash In

Score Type:: Calories
3 Person Teams
Max Cal Row for 10m
220 cals total.

MetCon Rx

Score Type:: Total Time
25m Time Cap
50 Cal Row
Then
18-15-12-9-6-3
Deadlifts [185]
Burpees over the bar

Time: 21:10.
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