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-   -   Malik's Log (https://board.crossfit.com/showthread.php?t=81018)

S. Malik Nelson 01-19-2016 07:28 AM

Re: Malik's Log
 
January 17, 2016

Group Stretch

Did 3 Tabata runs on the airdyne bike.

S. Malik Nelson 01-19-2016 07:28 AM

Re: Malik's Log
 
January 18, 2016

Warm-up
Group Stretch

Metcon
Metcon (AMRAP - Reps)
4 Rounds
1 Min Deadlifts [115]
1 Min Sit-Ups
1 Min Calories Assault Bike
1 Min KBS [53]
1 Min Calorie Row

2 Min Rest

Reps: 346.

S. Malik Nelson 01-21-2016 10:39 AM

Re: Malik's Log
 
January 20, 2016

Warm-up
Group Stretch

Cash In
6m EMOM
Min 1 & 2 - 4 Strict Press [75/85]
Min 3 & 4 - 4 Push Press [95/105]
Min 5 & 6 - 4 Push Jerks [115/125]

Increase weight after each movement

Metcon
Metcon (Time)
20 Goblet Squats [53]

2 Rounds
7 Shoulder 2 OH [115]
10 DB Snatches [45]

20 Pull Ups

2 Rounds
7 Shoulder 2 OH [115]
10 DB Snatches [45]

20 Goblet Squats [53]

Time: 13:53.

S. Malik Nelson 01-27-2016 07:56 AM

Re: Malik's Log
 
January 27, 2016

Warm-up
Group Stretch

Cash In
3000 Meter Row (2 Person Team)
Break up the Meters how ever you want

Metcon
Metcon (Time)
20 Back Squats [115]
then
10 Rounds
5 Cal Row
10 Push-Ups
15 Sit-Ups
then
20 Back Squats [115]

Time: 21:02

S. Malik Nelson 01-28-2016 09:11 AM

Re: Malik's Log
 
January 28, 2016

Warm-up
Group Stretch

Cash In
Shoulder Press (2-2-2-2-2)
[110]

Metcon
Metcon (Time)
5 Rounds
7 Jerks [115]
1 Rope Climb
7 Burpees
1 Rope Climb
7 Air Squats

Time: 14:17.

S. Malik Nelson 02-01-2016 08:24 AM

Re: Malik's Log
 
February 1, 2016

Warm-up
Group Stretch

Cash In
8 Min EMOM
1 Clean
1 Clean & Jerk
1 Hang Clean & Jerk
[95/95/105/105/115/115/135/135]

Metcon
Metcon (AMRAP - Reps)
20 Min AMRAP (2 Person Teams)
1 Clean & Jerk [135]
5 Rope Climbs
10 Box Jump Overs [24]
2 Clean & Jerks
5 Rope Climbs
10 Box Jumps Overs
3 Clean & Jerks
5 Rope Climbs
10 Box Jump Overs

Add 1 Rep to C&J every round
Rope Climbs & Box Jump Over Reps remain the same

Reps: 158

S. Malik Nelson 02-03-2016 07:32 AM

Re: Malik's Log
 
February 3, 2016

Warm-up
Group Stretch

Cash In
10 Min EMOM
5 Squat Cleans (Odd Min) [75/85/95/95/95]
8 C2B Pull-Ups (Even Min)

Metcon
Metcon (Time)
10 Rounds
5 Burpees
5 Deadlifts [155]
5 Ring Dips
5 Cal Row
5 Wall Balls [20]

Time: 25:35.

S. Malik Nelson 02-09-2016 08:08 AM

Re: Malik's Log
 
February 9, 2016

Warm-up
Group Stretch

Cash In
8 Min EMOM
3 Hang Snatches

Metcon
Metcon (AMRAP - Rounds and Reps)
12 Min AMRAP
3 Pull-Ups
3 Burpees
5 Walls Balls [20]
1 Snatch [95]

Rounds and Reps: 9 + 6.

S. Malik Nelson 02-10-2016 08:11 AM

Re: Malik's Log
 
February 10, 2016

Warm-up
Group Stretch

Cash In
Back Pause Squats (2-2-2-2-2)
1-2 Second Pause in bottom position
[190]

Metcon
Metcon (Time)
50 Cal Row
40 Deadlifts [135]
30 T2B
20 Back Squats [135]
10 Clean & Jerks [135]

Time: 17:13.

S. Malik Nelson 02-22-2016 08:04 AM

Re: Malik's Log
 
February 22, 2016

Warm-up
Group Stretch

Cash In
Snatch Grip Push Press (2-2-1-1-1)
[115] - felt weak here.

Metcon
Metcon (Time)
10 Cleans [135]
then
30-20-10
Calorie Row
Sit-Ups
Deadlifts [135]

Time: 12:13.


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