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

S. Malik Nelson 04-14-2016 06:26 AM

Re: Malik's Log
 
April 13, 2016

Warm-up
Group Stretch

Metcon
Metcon (AMRAP - Reps)
8 Min AMRAP
800 Meter Run
Into assending Ladder

2 Min Rest
6 Min AMRAP
400 Meter Run
Continue ascending Ladder

1 Min Rest
4 Min AMRAP
200 Meter Run
Continue ascending Ladder

3,3,6,6,9,9,12,12,15,15,18,18...
T2B
Shoulder 2 Overhead [95]

107 reps.

S. Malik Nelson 04-14-2016 06:42 AM

Re: Malik's Log
 
April 14, 2016

Warm-up
Group Stretch

Cash In
12 Min EMOM
8 Deadlifts (Even Min) [95/95/115/115/135...]
20 Air Squats (Odd Min)


Metcon
Metcon (AMRAP - Reps)
15 Min AMRAP
20 Cal Row
20 Wall Balls [20]
20 Cleans [115]
20 KBS [44]
20 Back Squat [115]
Accumulate 1 Min Plank Hold

Every 15 Seconds equals 5 Reps for Plank Hold

Reps: 131.

S. Malik Nelson 04-18-2016 06:37 AM

Re: Malik's Log
 
April 18, 2016

Warm-up
Group Stretch

Cash In
Back Squats (From Ground)
7 Reps Min 1-5 [95]
5 Reps Min 6-10 [105]
3 Reps Min 11-15 [115]

Metcon
Metcon (AMRAP - Reps)
8 Min AMRAP
15-12-9
Deadlifts [155]
Box Jumps [24]

then

9-12-15
Strict Pull-Ups
Wall Balls [20]

Reps: 120.

S. Malik Nelson 04-22-2016 07:02 AM

Re: Malik's Log
 
April 22, 2016

Warm-up
Group Stretch

Metcon
Metcon (AMRAP - Reps)
25 Min AMRAP (2 Person Team)
20 KBS [53]
20 Wall Balls [20]
1 Rope Climb
20 Deadlifts [105]
20 Double Unders [double singles]
1 Rope Climb
20 Back Squats [105]
20 Burpees
1 Rope Climb
20 Sit-Ups
20 Cal Row

Partner 1 Works while Partner 2 Runs 200 Meter. Switch is made after each 200 Meter run.

Reps: 320.

S. Malik Nelson 04-22-2016 07:04 AM

Re: Malik's Log
 
April 20, 2016

Warm-up
Group Stretch

Cash In
12 Min to ESP 4 Rep Max
Bench Press (4-4-4-4-4)
[185]

Metcon
Metcon (AMRAP - Rounds and Reps)
10 Min AMRAP
7 Hang Clean & Jerks [115]
2 Bar Facing Burpees
50 Double Unders [100 singles]
2 Bar Facing Burpees

3 rounds, 24 reps.

S. Malik Nelson 04-26-2016 06:34 AM

Re: Malik's Log
 
April 26, 2016

Warm-up
Group Stretch

Cash In
10 Min to EST 1 Rep Max
Strict Press (3-3-2-1-1-1)
[105]

Metcon
Metcon (Time)
20 Min Time Cap
9-6-3-6-9
Shoulder 2 Overhead [115]
Box Jumps [24]
then
50 Double Unders [100 singles]
then
9-6-3-6-9
Deadlifts [185]
Burpees

Time: 12:23.

S. Malik Nelson 04-26-2016 06:36 AM

Re: Malik's Log
 
April 24, 2016

Warm-up
Group Stretch

Cash In

10-90 second Rounds
Attempt 1 clean and jerk each round. Work your way up to your 1RM
Clean and Jerk
[160]

Metcon
Metcon (AMRAP - Rounds and Reps)
14m AMRAP
20 Cal Row
20 Clean and Jerks [95]
20 Box Jumps [24]

2 + 13.

S. Malik Nelson 04-28-2016 12:02 PM

Re: Malik's Log
 
April 28, 2016

Warm-up
Group Stretch

Cash In
12 Min to ESP 5 Rep Max
Bench Press (5-5-5-5-5)
[165]

Metcon
Metcon (Time)
30 Air Squats
then
10 Rounds
7 Sit-Ups
5 Cal Row
3 Strict Pull-Ups
1 Deadlift at Body Weight [185]
then
30 Air Squats

Time: 13:35.

S. Malik Nelson 05-02-2016 10:54 AM

Re: Malik's Log
 
May 2, 2016

Cash In
Min 1 - 3 5 Clean and Jerks [95/95/95]
Min 4 - 6 4 Clean and Jerks [105/105/105]
Min 7 - 9 3 Clean and Jerks [115/115/115]
Min 10 - 12 2 Clean and Jerks [125/125/125]
Min 13 - 15 1 Clean and Jerk [135/145/155]

3 Rounds each consisting of 3:00
50 Double Unders [100 singles]
15 Wall Ball
5 Clean and Jerks [135]
Max Effort CTB Pull Ups
*Score equals total CTB Pull Ups completed in each of the 3 rounds.
Athletes will have a 3:00 to complete the 50 double unders, 15 wall ball, 5 clean and jerks, and accumulate CTB Pull Ups. At the 3:00 mark athletes will start back up on the double unders and proceed back through the reps until the 6:00 mark. At the 6:00 mark they repeat the same process over.

Reps: 4/0/0.

S. Malik Nelson 05-03-2016 09:27 AM

Re: Malik's Log
 
May 3, 2016

Snatch Grip Push Jerk
Score Type:: Total Weight
Description:
12m to est 1 RM
[145]



Score Type:: Total Time
Description:
800m Row
15 KBS [44]
20 Box Jumps [24]
30 KBS [44]
20 Box Jumps [24]
45 KBS [44]
20 Box Jumps [24]
800m Row

Duration: 16:58.


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