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

S. Malik Nelson 09-18-2017 10:23 AM

Re: Malik's Log
 
09/15/2017 - cash in

1 x 2 Bench Press
Score Type:: Total Weight
12 Min to Est 2 Rep Max Bench Press
[185x2, 207x1]

MetCon Rx

Score Type:: Total Time
16 Min Time Cap
2 Rounds
250 Meter Row
15 Push Press [95]
15 Sit-Ups
15 Pull-Ups
250 Meter Row
15 Push Jerks [95]
15 KBS [44]
15 Ring Dips

17:30, add 1 second for every rep not completed under the cap.

S. Malik Nelson 09-18-2017 10:25 AM

Re: Malik's Log
 
09/17/2017 - Cash In

Score Type:: Not Scored
10 Min EMOM
5 Front Squats (even min)
3 Pause Back Squats (odd min) 2 second pause at the bottom
All Squats are picked up from the ground
[75]

MetCon Rx
Score Type:: Total Time
15 Min Time Cap
12,10,8,6,4,2
Burpee Box Jump Over [24]
T2B
After each set 2 Deadlift [225]

Time: 11:34.

S. Malik Nelson 09-19-2017 01:48 PM

Re: Malik's Log
 
09/19/2017 - Cash-In
1 x 1 Push Jerk
Score Type:: Total Weight
12 Min to Est 1 RM Push Jerk
[155]

MetCon Rx
Score Type:: Total Time
15 Min Time Cap
18-15-12-9-6-3
Strict Press [55]
KB SDHP [53]
Sit-Ups
Time: 9:55

S. Malik Nelson 09-25-2017 06:27 AM

Re: Malik's Log
 
09/22/2017 - Cash In
Partner WOD - Team Series WOD 1
9-15-21 reps for time of:
Synchronized thrusters [65]
Synchronized bar-facing burpees
Time: 9:09

MetCon Rx
For time:
100-cal. row, switch as needed
100 hanging knee raises, switch as needed
Time: 9:04.

S. Malik Nelson 09-25-2017 06:30 AM

Re: Malik's Log
 
09/25/2017 - Cash in
1 x 3 Bench Press
12 Min to Est 3 Rep Max Bench Press
[196.5]

MetCon
16 Min Time Cap
10 Cleans [105]
15 Push-Ups
200 Meter Run
8 Cleans [115]
15 Push-Ups
200 Meter Run
6 Cleans [135]
15 Push-Ups
200 Meter Run
4 Cleans [155]
15 Push-Ups
200 Meter Run
2 Cleans [160]
15 Push-Ups
200 Meter Run

Time: 15:49.

S. Malik Nelson 09-28-2017 06:44 AM

Re: Malik's Log
 
09/28/2017 - Cash In
Score Type:: Not Scored
8m EMOM
4 Deadlifts
4 Bar Facing Burpees
Increase weight each round, working up to your workout weight
[95, 105, 115, 115, 135, 135, 155, 155]

MetCon Rx

Score Type:: AMRAP
Team Series WOD 5
Complete as many reps as possible in 10 minutes of:
3 synchronized burpee step-overs [20]
3 synchronized deadlifts [155]
6 synchronized burpee step-overs
6 synchronized deadlifts
9 synchronized burpee step-overs
9 synchronized deadlifts
Etc., adding 3 reps to each exercise per round.
Men use a 20-in. box, 155-lb. deadlift Women use a 20-in. box, 105-lb. deadlift
Score: 91.

S. Malik Nelson 10-03-2017 06:30 AM

Re: Malik's Log
 
10/03/2017 - cash in
1 x 1 Strict Press
Score Type:: Total Weight
10 Min to Est 1 Rep Max
[115]

MetCon Rx
Score Type:: Total Time
16 Min Time Cap
5 Rounds
35 Double Unders [70 singles]
12 Deadlifts [145]
15 KBS [44]
Time: 12:37.

S. Malik Nelson 10-10-2017 07:41 AM

Re: Malik's Log
 
10/10/2017 - Cash-in
1 x 1 Deadlift
Score Type:: Total Weight
12 Min To Est 1 Rep Max Deadlift
[305]

MetCon Rx

Score Type:: Total Time
15 Min Time Cap
21-15-9
Wall Balls [16]
Push Press [75]
KB SDHP [44]
then
25 Pull Ups
Time: 13:32.

S. Malik Nelson 10-24-2017 06:58 AM

Re: Malik's Log
 
10/23/2017 - Cash In
Score Type:: Not Scored
8 Min EMOM
3 Deadlifts
2 Cleans
1 Jerk
[115]

MetCon Rx
Score Type:: Rounds and Reps
3 Rounds
4 Min AMRAP
5 Deadlift 135/155/185
7 Wall Balls 20
9 Burpees
Rest 2 Min

Weight on Deadlifts Increase each round
135/155/185

6 + 13.

First workout in 2 weeks due to work/travel/illness. I'd like to say it felt good to be back.....

S. Malik Nelson 10-25-2017 10:43 AM

Re: Malik's Log
 
10/25/2017 - Cash In
Score Type:: Total Time
600 Meter Run
:30 rest
400 Meter Run
:15 rest
200 Meter Run
For Time
Time: 6:50.

MetCon Rx
Score Type:: Total Time
18 Min Time
3-6-9-12-15-18
Clean 95
Box Jump Overs 240
Sit-Ups
Time: 15:05.

S. Malik Nelson 10-30-2017 08:15 AM

Re: Malik's Log
 
10/30/2017 - Cash In
Score Type:: Not Scored
20 Min EMOM
5 Deadlifts [135] - 5 Box Jumps [24] (odd min)
5 Pull Ups - 10 sit-ups - 5 Burpees (even min)

MetCon Rx
Score Type:: Rounds and Reps
2 min AMRAP
Max Double Under [subbed singles]
rest 1 min
2 Min AMRAP
Max Shoulder 2 Over Head [85]
rest 1 Min
2 Min AMRAP
Max Front Squats [85]
Score is total reps combined [281]

S. Malik Nelson 11-06-2017 09:50 AM

Re: Malik's Log
 
11/06/2017 - Cash In
Score Type:: Not Scored
Bench Press
5 X 3 at 80% of 1 Rep Max
built up to [165]

MetCon Rx
Score Type:: Total Time
16 Min Time Cap
5 Rounds
10 Bar Facing Burpees
8 Deadlifts [95]
6 Cleans [95]
4 Jerks [95]
Time: 14:29.

S. Malik Nelson 11-06-2017 10:07 AM

Re: Malik's Log
 
11/01/2017

Cash in
1 x 3 Front Squat
Score Type:: Total Weight
12 Min to Est 3 Rep Max
[165]

MetCon Rx
Score Type:: Total Time
12 Min Time Cap
15 Thrusters [65]
then
3 Rounds
10 Pull Ups
15 Box Jumps [24]
10 HSPU [pushups]
then
15 Thrusters [65]
Time: 9:44.

S. Malik Nelson 11-06-2017 10:09 AM

Re: Malik's Log
 
11/04/2017 - MetCon Rx

Score Type:: Total Time
35m Time Cap
800m Run then:
6 Rounds
3 Power Cleans [95]
6 Pull Ups
9 Burpees

400m Run then:
4 Rounds
3 Power Cleans [95]
6 Pull Ups
9 Burpees

200m Run then:
2 Rounds
3 Power Cleans [95]
6 Pull Ups
9 Burpees

Time: 32:45.

S. Malik Nelson 11-08-2017 12:27 PM

Re: Malik's Log
 
11/08/2017

50 burpees for time - 5:39.


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