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Old 05-31-2017, 08:43 AM   #681
S. Malik Nelson
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Re: Malik's Log

05/27/2017

5 rounds
5 pullups
10 pushups

5 rounds
5 dips
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Old 05-31-2017, 08:44 AM   #682
S. Malik Nelson
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Re: Malik's Log

5/28/2017

Score Type:: Not Scored
Tabata
Sit Ups
Toes 2 Bar [K2E]

Total Time
Partner WOD
Row 2k
200 Double Unders [400 singles]
Row 1k
100 Double Unders [200 singles]

Time: 15:50.
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Old 05-31-2017, 08:57 AM   #683
S. Malik Nelson
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Re: Malik's Log

05/23/2017 - Cash In

Score Type:: Total Weight
12 Min EMOM
Min 1-3 4 Clean & Jerks
Min 4-6 3 Clean & Jerks
Min 7-9 2 Clean & Jerks
Min 10-12 1 Clean & Jerk

Record Heaviest Weight [155]

MetCon Rx

Score Type:: Total Time
17 Min Time Cap
12 Clean & Jerks [115]
15 Pull-Ups
20 Air Squats
10 Clean & Jerks [115]
15 Pull-Ups
35 Air Squats
8 Clean & Jerks [115]
15 Pull-Ups
50 Air Squats

Time: 16:47.
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Old 05-31-2017, 09:00 AM   #684
S. Malik Nelson
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Re: Malik's Log

05/26/2017

4 rounds
4 minutes
Row 500 meters
Airdyne bike with remaining time
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Old 06-02-2017, 07:08 AM   #685
S. Malik Nelson
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Re: Malik's Log

06/02/2017

1 x 3 Back Squat

Score Type:: Total Weight
12m to est 3RM [185]

MetCon Rx

Score Type:: Total Time
4 Rounds (15 Min Time Cap)
18 Box Jumps [24]
15 KBS [44]
12 Wall Balls [16]
9 K2E

Time: 14:11.
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Old 06-05-2017, 06:32 AM   #686
S. Malik Nelson
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Re: Malik's Log

06/05/2017

1 x 1 Deadlift

Score Type:: Total Weight
12 Min To Est 1 Rep Max Deadlift
[305]

MetCon Rx

Score Type:: Total Time
18 Min Time Cap
3 Rounds
8 HSPU [subbed pushups]
8 Snatch [95] [subbed cleans]
2 Rounds
10 Pull Ups
10 Clean & Jerks [115]
1 Round
25 Double Under [subbed 50 singles]
25 Deadlifts [185]

Time: 16:15.
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Old 06-20-2017, 06:09 AM   #687
S. Malik Nelson
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Re: Malik's Log

06/20/2017 -

Score Type:: Total Time
22m Time Cap
20 Push Press [75]
20 Bar Facing Burpees
400m Row
15 Push Press [75]
15 Bar Facing Burpees
400m Row
10 Push Press [95]
10 Bar Facing Burpees
400m Row
5 Push Press [95]
5 Bar Facing Burpees
400m Row

Time: 19:13.
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Old 06-28-2017, 06:38 AM   #688
S. Malik Nelson
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Re: Malik's Log

06/22/2017 - Cash In

Score Type:: Rounds and Reps
8 Min AMRAP (2 Person Teams)
10 Calorie Row
5 Burpees Over Rower
1 Rope Climb
Switch Partners
Went solo - 3 + 15

MetCon Rx [8:30 am class]
Score Type:: Total Time
17 Min Time Cap
2 Rounds
30 Cal Row
20 HRPU
30 Hang Cleans [75]
20 K2E
30 Back Squats [75]

Time: 17:32.

CrossFit Kids
Crossfit Kids WOD [4:30 pm with son, he had no workout partner]
Team Style: 15 Min AMRAP
Run together 200m
15 Box Jumps
15 Push Ups
15 Ring Rows
Bear Crawl 1 each There and back
unsure of score...but lots of fun
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Old 06-28-2017, 06:41 AM   #689
S. Malik Nelson
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Re: Malik's Log

06/28/2017

Cash in
1 x 3 Bench Press
Score Type:: Total Weight
12 Min to Est 3 Rep Max Bench Press
[195]

MetCon Rx
Score Type:: Total Time
17 Min Time Cap
3 Rounds
12 Pull-Ups
20 Air Squats
2 Rounds
15 K2E
15 Push Press [95]
1 Rounds
400 Meter Run
50 Wall Balls [20]

Time: 17:22 (didn't finish 22 of the 50 wall balls)
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Old 07-06-2017, 09:44 AM   #690
S. Malik Nelson
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Location: Rutherford  NJ
Posts: 738
Re: Malik's Log

07/05/2017
Cash In
Score Type:: Not Scored
16 Min EMOM
20 Air Squats into 5 Burpees (odd min) (usually ended up being 20 squats only)
25 Double Unders (50 singles) in 5 Deadlifts at 1 1/2 body weight (even min) (went with 185lbs)

MetCon Rx
Score Type:: Rounds and Reps
8 Min AMRAP
3 Back Squats [95]
3 T2B [K2E]
6
6
9
9
12
12
etc.

score: 82.
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