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Re: Malik's Log
February 25, 2014
Warm-up Group Stretch Cash In 2m AMRAP Box Jumps 2m AMRAP Hang Cleans [95] Metcon Metcon (AMRAP - Reps) 12m AMRAP 40 Burpees Then 3 Push Ups 3 Shoulder 2 OH [115] 3 Pull Ups 6 6 6 9 9 9 12 12 12 . . Score: 75 reps. The overhead work really slowed me down. |
Re: Malik's Log
February 27, 2014
Warm-up Group Stretch Cash In 10-9-8-7-6-5-4-3-2-1 Sit Ups Box Jumps Deadlifts [115] Time: 7:45. Metcon Metcon (Time) 5 Rounds 5 Squat Snatches [65] 10 Bar Facing Burpees 15 Wall Balls [20] Time: 16:43. |
Re: Malik's Log
March 1, 2014
Warm-up Group Stretch Cash In Push Press (5-5-5) [125] Metcon Metcon (Time) 3 Rounds 22 Burpees 22 Pull Ups 22 KBS [70] Time: 19:36. |
Re: Malik's Log
March 4, 2014
Warm-up Group Stretch Cash In 8m EMOTM 30 Double Unders and 10 Air Squats [lots of failed attempts] Metcon Metcon (AMRAP - Reps) 4min Time Cap to Row 800m with remaining time to rest then 8m AMRAP 3 Shoulder 2 OH [115] 3 Ring Dips 3 Box Jumps 6 6 6 9 9 9 Reps: 82. |
Re: Malik's Log
March 11, 2014
Warm-up Group Stretch Cash In 2 Rounds 5 Man Makers [25s] 25 Sit Ups Metcon Metcon (Time) 4 Rounds 400m Run 10 Deadlifts [225] 10 HSPU [scaled to box] Time: 14:57. |
Re: Malik's Log
March 12, 2014
Warm-up Group Stretch Metcon Metcon (Time) 7 Rounds 7 Wall Balls [20] 7 Box Jumps 7 Power Cleans [135] 7 Burpees 7 KBS [70] 7 Ring Dips 7 HR Push Ups Time: 37:00. |
Re: Malik's Log
March 14, 2014
Warm-up Group Stretch Cash In 12m EMOTM 100m Row Odd Minutes 10 KBS [53] Metcon CrossFit Games Open 14.3 (AMRAP – Reps) 8-Minute AMRAP: 10 Deadlifts, 135# / 95# 15 Box Jumps, 24″ / 20″ 15 Deadlifts, 185# / 135# 15 Box Jumps, 24″ / 20″ 20 Deadlifts, 225# / 155# 15 Box Jumps, 24″ / 20″ 25 Deadlifts, 275# / 185# 15 Box Jumps, 24″ / 20″ 30 Deadlifts, 315# / 205# 15 Box Jumps, 24″ / 20″ 35 Deadlifts, 365# / 225# 15 Box Jumps, 24″ / 20 Reps: 91 [1 275 deadlift]. |
Re: Malik's Log
March 22, 2014
5 Rounds 10 Ground 2 OH [95] 200 yard sprint Time: 14:28 |
Re: Malik's Log
March 23, 2014
Metcon (Time) 3 Rounds 800m Run 10 Chest 2 Bar Pull Ups 15 SDHP [70] 20 Box Jumps Then 200 Singles 30m Time Cap Time: 27:06. |
Re: Malik's Log
March 25, 2014
Metcon (AMRAP - Reps) 12m AMRAP 30 Goblet Squats [53] 60 Cal Row 10 Clean And Jerks [105] 10 Clean And Jerks [115] 10 Clean And Jerks [did not get to this level] Reps: 109. |
Re: Malik's Log
March 26, 2014
Metcon (Time) 50 Wall Balls [20] Then 5 Rounds 10 Deadlifts [155] 10 Bar Facing Burpees Then 50 Wall Balls [20] Time: 16:57. |
Re: Malik's Log
March 27, 2014
Warm-up Group Stretch Cash In Front Squat (5-5-3-3-1) [built up to 185] Metcon Metcon (Time) 6 Rounds 5 Push Press [95] 10 Hang Cleans [95] 50 Singles Time: 11:02. |
Re: Malik's Log
March 29, 2014
Warm-up Group Stretch Cash In 10m EMOTM 10 KBS [53] 20 Double Unders [practiced, lots of fails] Metcon Metcon (Time) 10 Box Jumps [30] 20 Shoulder 2 OH [95] 30 Pull Ups 40 Sit Ups 50 Push Ups 40 Sit Ups 30 Pull Ups 20 Shoulder 2 OH [95] 10 Box Jumps [30] Time: 20:16. |
Re: Malik's Log
April 1, 2014
Warm-up Group Stretch Cash In 5-4-3-2-1 Chest 2 Bar Pull Ups Wall Balls Time: 1:39. Metcon Metcon (Time) 30 Back Squats [135] 400m Run 30 Box Jumps [24] 400m Run 30 Power Cleans [135] Time: 16:20. |
Re: Malik's Log
April 2, 2014
Warm-up Group Stretch Cash In 8m EMOTM 1 Power Clean 1 Hang Squat Clean 2 Jerks Built up to [125] Metcon Metcon (Time) 100 Double Unders [200 singles] Then 4 Rounds 10 Toes 2 Bar 10 KB Swings [70] 2 Rope Climbs Then 100 Double Unders [200 singles] Time: 16:52. |
Re: Malik's Log
April 3, 2014
Warm-up Group Stretch Cash In 1-Mile Run (Time) Time: 7:57. Metcon Metcon (Time) 5 Rounds 5 Squat Cleans [135] 10 Pull Ups 10 Push Ups 15 Box Jumps [135] Time: 18:57. |
Re: Malik's Log
April 6, 2014
Warm-up Group Stretch Cash In Shoulder Press (3-3-3-3) [100] Metcon Metcon (Time) 15-12-9 Push Ups Deadlifts [135] Pull Ups Front Squats [135] Time: 14:46. Front squats really slowed me down. |
Re: Malik's Log
April 7, 2014
Warm-up Group Stretch Cash In Back Squat (10-8-6-4-2) built up to [200] Metcon Metcon (Time) 10 Squat Snatches [75] 400m Run 20 Burpee Box Jumps [24] 400m Run 30 Power Cleans [125] 400m Run 40 Wall Balls [20] 400m Run Time: 22:45. |
Re: Malik's Log
April 9, 2014
Warm-up Group Stretch Cash In 2 Rounds 400m Run 25 Air Squats Metcon Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups Time: 11:52. Quite disappointed as did Jackie in 10:30 on October 12, 2013. Really need to improve on thrusters. |
Re: Malik's Log
April 10, 2014
Warm-up Group Stretch Cash In 10m EMOTM 1 Snatch Grip Deadlift 1 Touch and Go Power Snatch 1 Hang Squat Snatch used bar [45] Metcon Metcon (Time) 40 Burpees Then 3 Rounds 5 Shoulder 2 OH [125] 10 Knees 2 Elbow 15 Box Jumps [24] Then 40 Wall balls [20] Time: 15:01. |
Re: Malik's Log
Warm-up
Group Stretch Cash In Bench Press (10-8-6-4-2) built up to [195] Metcon Metcon (Time) 50 Air Squats 10 Power Cleans [135] 40 Pull Ups 20 Burpees 30 Box Jumps [24] 30 Wall Balls [20] 20 Burpees 40 KB Swings [53] 10 Power Snatches [65] 50 Air Squats Rx'd except for power snatches. RX weight was 135. Time: 26:00. |
Re: Malik's Log
April 15, 2014
Warm-up Group Stretch Cash In Front Squat (10-8-6-4-2) Worked up to [155] Metcon Metcon (Time) 800 Meter Row then 21-15-9 Hang Cleans [115] Burpee Box Jump Over Time: 16:34. |
Re: Malik's Log
April 16, 2014
Warm-up Group Stretch Cash In 10 Min EMOTM Even Min 30 Double Unders [practiced, single, single, double, etc.] Odd Min 20 Sit-ups Metcon Metcon (Time) 40 T2B then 3 Rounds 15 Wall Balls [20] 15 Push-Ups 15 KBS [70] then Accumulate 2 Min Plank Hold Time: 16:59. |
Re: Malik's Log
April 18, 2014
Warm-up Group Stretch Metcon Metcon (Time) 1-2-3-4-5-6-7-8-9-10 Power Cleans [135] After each round, perform 1rd of Cindy 5 Pull Ups 10 Push Ups 15 Air Squats Time: 23:29. |
Re: Malik's Log
April 21, 2014
Warm-up Group Stretch Cash In 10 Min EMOTM 5 HSPS Even Min [worked on kicking legs back and holding, couldn't dip/kip] 10 KBS [53] Odd Min Metcon Metcon (Time) 4 Rounds 15 Goblet Squats [53] 400 Meter Run 15 DB Snatches [50] 2 Rope Climbs Time: 24:29. |
Re: Malik's Log
April 22, 2014
Warm-up Group Stretch Cash In Bench Press (5-5-3-3-1-1) Built up to [205] Metcon Metcon (AMRAP – Reps) 12 Min Amrap 3 Hang Snatches [75] 3 Ring Dips 3 Box Jumps [24] 20 Double Unders [did singles] 6 6 6 20 Double Unders 9 9 9 Rope turns do not count toward total reps. Finished 15 full rounds. Total reps: 135. |
Re: Malik's Log
April 23, 2014
Warm-up Group Stretch Cash In 10 Min Amrap EMOTM 1 Deadlift 2 Hang Sq Cleans 1 Power Clean built up to [135] Metcon Metcon (Time) 30 Deadlifts [185] then 21-18-15-12-9-6-3 Wall Balls [20] Pull-Ups then 30 Deadlifts [185] Time: 20:57. |
Re: Malik's Log
April 24, 2014
Metcon (Time) 800 Meter Row 25 Push-Ups 15 Clean & Jerks [115] 25 Sit-ups 800 Meter Run 25 Sit-Ups 15 Clean & Jerks [115] 25 Push-Ups 800 Meter Row Time: 22:24. |
Re: Malik's Log
April 27, 2014
Warm-up Group Stretch Metcon Metcon (Time) 800 Meter Run 20 Burpees 20 Deadlifts [135] 800 Meter Run 30 Box Jumps 30 Air Squats 800 Meter Run 20 HSPU [modified on box] 20 Ring Dips Time: 22:15. |
Re: Malik's Log
April 28, 2014
Warm-up Group Stretch Cash In Back Squat (5-5-5-5) built up to [195] Metcon Metcon (AMRAP – Reps) 12 Min Amrap 25 Hang Cleans [115] then 3 KBS [53] 3 Burpees 3 Shoulder 2 Overhead [115] 6 6 6 9 9 9 etc. Reps: 117. |
Re: Malik's Log
April 30, 2014
Warm-up Group Stretch Cash In Strict Press 5-3-3-3-1 [100] - lots of difficulty not arching..... Metcon Metcon (Time) 50 Air Squats then 3 Rounds 10 Deadlifts [225] 15 Pull-ups 20 Pump Sit-ups then 50 Jumping Lunges Time: 12:34. |
Re: Malik's Log
May 1, 2014
Warm-up Group Stretch Cash In 10 Min EMOTM 10 Wall Balls & 5 Burpees Metcon Metcon (Time) 3 Rounds 10 Clean & Jerks [125] 10 Burpee Box Jump Overs 10 Ring Dips Time: 13:58. |
Re: Malik's Log
May 2, 2014
Warm-up Group Stretch Cash In 12-9-6-3 KBS [53] K2E Metcon Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 15 Hang Cleans [95] 15 Push-Ups 200 Meter Run Score is number of runs. Reps: 5 + 11. |
Re: Malik's Log
May 5, 2014
Warm-up Group Stretch Cash In Bench Press 10-8-6-4-2 Built up to [205] Metcon Metcon (Time) 21-15-9 Power Clean [125] Wall Ball [20] Box Jump [24] Time: 12:30. |
Re: Malik's Log
May 6, 2014
Warm-up Group Stretch Cash In 8m EMOTM 5 Hang Snatches [75] 5 Toes 2 Bar Metcon Metcon (Time) 800m Run 12 Front Squats [125] 12 HSPU [box] 800m Run 8 Front Squats [135] 8 HSPU [box] 800m Run 6 Front Squats [145] 6 HSPU [box] Time: 19:40. |
Re: Malik's Log
May 7, 2014
Warm-up Group Stretch Cash In Deadlift (5-3-3-2-2-1) Built up to [320] Metcon Metcon (Time) 30 KBS [53] Then 3 Rounds 15 Ring Dips 20 Wall Balls [20] 50 Double Unders [100 singles] Then 30 KBS [53] Time: 14:35. |
Re: Malik's Log
May 8, 2014
Warm-up Group Stretch Metcon Metcon (AMRAP – Reps) 25 Min Amrap 25 Burpees 1 Rope Climb 25 P Cleans [125]5 2 Rope Climbs 25 Shoulder 2 Overhead [125] 3 Rope Climbs 25 Deadlifts [125] 4 Rope Climbs 25 DB Snatch [50] 5 Rope Climbs 25 T2B Got down to 2 of the final 5 rope climbs. Total reps: [137]. |
Re: Malik's Log
May 12, 2014
Warm-up Group Stretch Cash In Push Press (3-3-3-3) Built up to [115]. Metcon Metcon (AMRAP – Rounds and Reps) 15 Min Amrap 7 Clean & Jerks []115] 7 T2B 7 Burpees 200 Meter Run Score: 4 rounds on the button. |
Re: Malik's Log
May 14, 2014
Warm-up Group Stretch Cash In 800 Meter Run 100 Double Unders [practiced a lot] Metcon Metcon (Time) 15-12-9 Deadlift [225] Push-Ups Box Jumps [24] 25 Air Squats after every Round Time: 8:20. |
Re: Malik's Log
May 15, 2014
Warm-up Group Stretch Cash In 30-20-10 KBS [53] Sit-Ups Time: 5:06. Metcon Metcon (Time) 3 Rounds 10 Shoulder 2 Overhead [120] 15 Burpees then 3 Rounds 10 T2B 15 Hang Cleans [115] Time: 18:47. |
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