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Old 12-12-2016, 03:24 PM   #631
S. Malik Nelson
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Location: Rutherford  NJ
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Re: Malik's Log

12/8/16
Cash In
1 x 3 Back Squat
Score Type:: Total Weight
Description:
12m to est 3RM
[175]

MetCon Rx
Score Type:: Rounds and Reps
Description:
12m AMRAP
3 Cleans [95]
3 Front Squats [95]
3 Jerks [95]
15 Sit Ups
10 Pull Ups
15 Air Squats

Rounds and Reps: 4 + 2.
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Old 12-12-2016, 03:42 PM   #632
S. Malik Nelson
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Re: Malik's Log

12/09/2016 - Cash In
Score Type:: Not Scored
Description:
9 Min EMOM
5 Strict Press Min 1-3 [75/75/75]
4 Push Press Min 4-6 [95/95/95]
3 Push Jerks Min 7-9 [115/115/115]

Metcon
Score Type:: Total Time
Description:
25 Min Time Cap
15 Push Ups
then
10 Rounds
7 KBS [44]
7 T2B [K2E]
7 Calorie Row

Time: 15:39.
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Old 12-12-2016, 03:47 PM   #633
S. Malik Nelson
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Re: Malik's Log

12/12/2016 - Cash In
20 Min Amrap (2 Person Teams)
Buy In
100 Push-Ups
100 Air Squats
100 Double Unders
then
Max Calories
1 Athlete works at a time
Score is total Calories Rowed
Score: 195 calories.

MetCon Rx
8 Min AMRAP
10 Deadlifts [135]
12 Box Jumps [20]

5 rounds + 18.
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Old 12-15-2016, 07:17 AM   #634
S. Malik Nelson
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Re: Malik's Log

12/15/2016 - MetCon Rx

Score Type:: Rounds and Reps


Description:
25 Min AMRAP (2 Person Team)
30 Back Squats [95]
30 Bar Facing Burpees
30 Wall Balls [14]
30 Push-Ups
30 KBS [53]
30 Sit-Ups
30 Cleans [95]

Reps: 474.
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Old 12-19-2016, 08:04 AM   #635
S. Malik Nelson
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Re: Malik's Log

12/19/2016 - Cash In
Score Type:: Not Scored
Description:
8 Min EMOM
5 Clean & Jerks
[95]

MetCon Rx
Score Type:: Rounds and Reps
Description:
5 Rounds
3 Min AMRAP
3 Squat Cleans [115]
6 Push-Ups
9 Air Squats
1 Min Rest

Continue each round where you leave off. Score is total rounds & reps
12 + 2.
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Old 12-21-2016, 07:22 AM   #636
S. Malik Nelson
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Re: Malik's Log

12/21/2016 - MetCon Rx
Score Type:: Rounds and Reps
Description:
25 Min AMRAP (2 Person Team)
20 Wall Balls [20]
20 Calorie Row
20 Box Jumps [24]

5 rounds, 40 reps.
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Old 01-03-2017, 09:20 AM   #637
S. Malik Nelson
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Re: Malik's Log

12/22/2016
1 x 2 Hang Power Clean
Score Type:: Total Weight
Description:
10 Min to Est 2 Rep Max Hang Power Clean
[165]

MetCon Rx
Score Type:: Total Time
Description:
20 Minute Time Cap
3 Rounds
8 Hang Cleans [95]
8 Deadlifts [95]
then
3 Rounds
6 Shoulder 2 Overhead [95]
6 Back Squats [95]
then
10 Clusters [95]

Time: 7:50.
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Old 01-03-2017, 09:22 AM   #638
S. Malik Nelson
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Re: Malik's Log

12/23/2016

10 minute Row/Cycle

Row 2000m, then cycle until 10 minutes expires

2000m row in 8:17
In remaining time cycled 14 calories on Assault Bike
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Old 01-03-2017, 09:23 AM   #639
S. Malik Nelson
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Location: Rutherford  NJ
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Re: Malik's Log

12/27/2016

1 x 5 Back Squat
Score Type:: Total Weight
Description:
12 Min To Est 5 Rep Max
[177]

MetCon Rx
Score Type:: Total Time
Description:
4 Rounds
10 Wall Balls [20]
15 Box Jumps [24]
10 Wall Balls
15 Deadlifts [155]

Time: 14:16.
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Old 01-03-2017, 09:24 AM   #640
S. Malik Nelson
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Location: Rutherford  NJ
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Re: Malik's Log

12/30/2016 - Cash In
Score Type:: Not Scored
Description:
8 Min EMOM
1 Deadlift
2 Hang Cleans
1 Power Clean

MetCon Rx
Score Type:: Total Weight
Description:
5 Rounds (20 Min Running Clock)
4 Minute Interval
Start of every interal you must complete
4-1
KBS [53]
Push-Ups
then
Max Power Clean in the remaining time

Score is total weight of heaviest lift in each round.

[825]
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