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

S. Malik Nelson 09-23-2016 08:00 AM

Re: Malik's Log
 
09/23/2016

1 x 2 Front Squat
Score Type:: Total Weight
Description:
12 Min to Est 2 Rep Max

[180]. Prior best was [177].

MetCon Rx
Score Type:: Rounds and Reps
Description:
12 Min AMRAP
12 Thrusters [75]5
12 Push-Ups
12 Hang Cleans [75]
12 Calorie Row

3 rounds, 2 reps.

S. Malik Nelson 09-23-2016 08:14 AM

Re: Malik's Log
 
09/22/2016 - Cash In

Score Type:: Rounds and Reps

Description:
10m AMRAP - Partner WOD
2 Med Ball Cleans 20/14
2 Burpees
4
4
6
6

Increase by 2 reps each round, partners can switch when they'd like.

Total Reps: 184.

MetCon Rx

Score Type:: Total Time

Description:
800m Row
40 Air Squats
21 Cleans [95]
400m Row
30 Air Squats
15 Cleans [95]
200m Row
20 Air Squats
9 Cleans [95]

Time: 15:53.

S. Malik Nelson 09-29-2016 06:51 AM

Re: Malik's Log
 
09/25/2016 - Cash In
10m EMOM
1 Power Clean
1 Squat Clean
1 Front Squat

09/25/2016 - MetCon Rx
18-15-12-9-6-3
Front Squats [95]
Bar Facing Burpees

20 Double Unders after each round

Time: 18:17.

S. Malik Nelson 09-29-2016 06:53 AM

Re: Malik's Log
 
09/27/2016 -
1 x 6 Bench Press
12m to Est 6 rep max
12-10-8-6
[165]

09/27/2016 - MetCon Rx
3-6-9-12-15
Back Squat [95]
Pull Ups
Push Press [95]

Time: 12:24.

S. Malik Nelson 09-29-2016 07:11 AM

Re: Malik's Log
 
09/28/2016 - Cash In
8 Min EMOM
1 Deadlift
1 Clean
1 Clean & Jerk
(Reset for Clean & Jerks)
[115]

09/28/2016 - MetCon Rx
12 Rounds
10 Air Squats
5 Calorie Row
3 Burpees
1 Clean & Jerks [115]

Time: 15:43.

S. Malik Nelson 09-30-2016 07:30 AM

Re: Malik's Log
 
09/30/2016 - MetCon Rx
Score Type:: Rounds and Reps

Description:
5 Rounds
1 Min Calorie Row
1 Min Wall Balls
1 Min Burpees
1 Min KB SDHP [44]
2 Min Rest

Score is overall reps

297 reps. Class average was 317 reps.

S. Malik Nelson 10-03-2016 06:36 AM

Re: Malik's Log
 
10/02/2016 - MetCon Rx
Score Type:: Rounds and Reps

Description:
30 Min Amrap (2 Person Teams)
1000 Meter Row
25 Burpee Box Jumps [24]
25 Deadlifts [135]
then
10 Rounds of "Cindy" Combined [5 pullups/10 pushups/15 squats]
then
25 Deadlifts [135]
25 Burpee Box Jumps [24]
200 Meter Run (Together)

Score: 1 full round, plus 1000M row, 25 burpees, 25 deadlifts, 1 full round of Cindy and 5 pullups/10 pushups/12 squats.

S. Malik Nelson 10-04-2016 10:20 AM

Re: Malik's Log
 
10/04/2016 - MetCon Rx
Score Type:: Rounds and Reps

Description:
4 Rounds
5 Min AMRAP
400 Meter Run Buy-In
Amrap of
7 Shoulder 2 Overhead [95]
7 T2B

3 Min Rest

9 + 7.

S. Malik Nelson 10-05-2016 06:53 AM

Re: Malik's Log
 
10/5/2016

1 x 2 Hang Power Clean
Score Type:: Total Weight
Description:
10 Min to Est 2 Rep Max Power Clean
[167]

MetCon Rx
Score Type:: Total Time
Description:
5 Rounds
12 Deadlifts [125]
9 Hang Cleans [125]
12 Box Jumps [24]

Time: 11:56.

S. Malik Nelson 10-12-2016 06:57 AM

Re: Malik's Log
 
10/10/2016 - MetCon Rx
Score Type:: Rounds and Reps

Description:
15 Min Amrap
5 Pull-Ups
10 Cleans [115]
25 Doulbe Unders [50 singles]

6+13

S. Malik Nelson 10-12-2016 07:11 AM

Re: Malik's Log
 
10/08/2016

Row 4 sets of 500m
Airdyne bike tabata 20/10, 2 sets

S. Malik Nelson 10-12-2016 07:14 AM

Re: Malik's Log
 
10/12/2016 - Cash In
Score Type:: Not Scored
Description:
10 Min EMOM
4 Deadlifts [135*5, 155*5]
3 Bar Facing Burpees
Same Minute

MetCon Rx
Score Type:: Rounds and Reps
Description:
15 Min AMRAP
200 Meter Run
1 Rope Climb
3 Deadlifts [155]
1 Clean [155]

7 + 1.

S. Malik Nelson 10-20-2016 01:51 PM

Re: Malik's Log
 
10/19/2016 - Cash In
Score Type:: Not Scored
Description:
8 Min EMOM
2 Deadlifts
1 Hang Clean
2 Power Clean
[95]

MetCon Rx
Score Type:: Total Time
Description:
25 Min Time Cap
100 Hang Cleans [95]

Everytime you drop the bar
10 Burpees

Time: 14:35.

S. Malik Nelson 10-24-2016 07:29 AM

Re: Malik's Log
 
10/24/2016 - MetCon Rx

Score Type:: Rounds and Reps

Description:
10 Min Amrap (2 Person Teams)
2 Wall Balls [20]
2 Box Jumps [24]
4,4,6,6,8,8,10,10

2 Min Rest

10 Min Amrap
2 Burpees
20 Double Unders [40 singles]
4,20,6,20,8,20,10,20,

2 Min Rest

10 Min Amrap
2 Calorie Row
1 Rope Climb
4,1,6,1,8,1,10,1

Score is total Reps
1 Athlete works at a time

Score: 741.

S. Malik Nelson 10-25-2016 07:15 AM

Re: Malik's Log
 
10/25/2016 - Cash In
Score Type:: Not Scored
Description:
8 Min EMOM
2 Hang Cleans
1 Hang Squat Clean
Reset
1 Squat Clean
[95]

MetCon Rx
Score Type:: Total Time
Description:
21-15-9
Cleans [95]
Push-Ups
then
15-12-9
Cleans [105]
Sit-Ups
then
9-6-3
Cleans [115]
Air Squats

Time: 18:49.

S. Malik Nelson 11-08-2016 08:26 AM

Re: Malik's Log
 
11/07/2016 -
4 Min Amrap (2 Person Team)
KBS [53]
2 Min Rest
4 Min Amrap
Burpees

1 Athlete Works at a time
Score is total Reps
Total score: [117/81 = 198].

MetCon
4 Rounds
6 Deadlifts [125]
4 Cleans [125]
8 Pull-Ups
20 Air Squats
15 Sit-Ups
20 Double Unders [40 singles]

Time: 13:00.

S. Malik Nelson 11-08-2016 08:33 AM

Re: Malik's Log
 
10/27/2016 - Cash In

1 x 3 Front Squat
12 Min to Est 3 Rep Max
[172]


MetCon Rx
20 Back Squats [115]
then
4 Rounds
10 Deadlifts [185]
10 Box Jump Overs [24]
20 Double Unders [40 singles]
then
20 Back Squats [115]

Time: 10:54.

S. Malik Nelson 11-08-2016 08:34 AM

Re: Malik's Log
 
10/30/2016
Partner WOD

2000m Row
400 Single Unders
100 Pull Ups
100 Sit Ups
100 Air Squats
400 Single Unders
2000m Row

Then

1 Mile Run

Time: 44:04.

S. Malik Nelson 11-08-2016 08:37 AM

Re: Malik's Log
 
11/02/2016
Cash In
800m Run
25 Burpees
Time: 5:36.

MetCon Rx Plus
15m AMRAP
200m Run
5 Deadlifts [225]
7 Toes 2 Bar
9 Wallballs [20]
Rounds and Reps: 4+8.

S. Malik Nelson 11-08-2016 08:39 AM

Re: Malik's Log
 
11/6/16

Airdyne Bike - 2 Tabata 20/10 sets
Row 2000m - 8:33.

S. Malik Nelson 11-10-2016 09:22 AM

Re: Malik's Log
 
11/07/2016 - Cash In

4 Min Amrap (2 Person Team)
KBS [53]
2 Min Rest
4 Min Amrap
Burpees
1 Athlete Works at a time
Score is total Reps
Total reps: [117/81 = 198]


MetCon Rx
4 Rounds
6 Deadlifts [135]
4 Cleans [135]
8 Pull-Ups
20 Air Squats
15 Sit-Ups
20 Double Unders (40 singles)

Time: 13:00.

S. Malik Nelson 11-10-2016 09:24 AM

Re: Malik's Log
 
11/08/2016 - Cash in
1 x 2 Bench Press
12 Min to Est 2 Rep Max Bench Press
[195x2, 207x1]

MetCon Rx
12 Min AMRAP
3 Box Jumps [24]
3 Push-Ups
3 Back Squats [95]
1 Rope Climb
6
6
6
1 Rope Climb
9
9
9
1 Rope Climb
12
12
12

Total reps: 150.

S. Malik Nelson 11-17-2016 07:34 AM

Re: Malik's Log
 
11/17/2016 - MetCon Rx
Score Type:: Rounds and Reps
Description:
5 Rounds
1m Hang Cleans [95]
1m Push Ups
1m Cal Row
1m Rope Climbs
1m Burpees

2m Rest

317 reps.

S. Malik Nelson 11-21-2016 07:47 AM

Re: Malik's Log
 
11/21/2016 - Cash In
Score Type:: Not Scored
Description:
10 Min EMOM
5 Front Squats (Odd Min)
5 Back Squats (Even Min)
[95]

MetCon Rx
Score Type:: Total Time
Description:
21-18-15-12-9-6-3
Shoulder 2 OH [95]
Air Squats
10 KBS after every round [44]

Time: 20:40.

S. Malik Nelson 11-28-2016 08:17 AM

Re: Malik's Log
 
11/23/2016 - Cash In
Score Type:: Not Scored
Description:
Tabata
Planks
Russian Twist with Med Ball
Assault Bike

MetCon Rx
Score Type:: Rounds and Reps
Description:
4 Min Amrap
Burpee Box Jump Overs [24]
2 Min Rest
3 Min Amrap
Cleans [115]
2 Min Rest
2 Min Amrap
Back Squats [115]
2 Min Rest
1 Min Amrap
Pull-Ups

Score is total Reps

Reps: 94.

S. Malik Nelson 11-28-2016 08:21 AM

Re: Malik's Log
 
11/28/2016 - Cash In
20 Min EMOM
2 Clusters (Even Min)
5 Burpees & 20 Air Squat (Odd Min)
[115]

MetCon Rx
6 Min AMRAP
6 Hang Cleans [95]
6 HSPU [subbed hand release pushups]
6 T2B [subbed K2E]

6 + 2.

S. Malik Nelson 11-30-2016 11:22 AM

Re: Malik's Log
 
11/29/2016 - Cash In

1 x 1 Bench Press
12 Min to Est 1 Rep Max Bench Press
[202]



MetCon Rx
25 Mnute Time Cap
10 Rounds
6 Deadlifts [95]
6 Push Press [95]
10 Sit-Ups
20 Double Unders [40 singles]
10 Calorie Row

25:30. Reps over time cap not completed get added as one second.

S. Malik Nelson 12-01-2016 01:48 PM

Re: Malik's Log
 
12/01/2016 - MetCon Rx

Score Type:: Rounds and Reps


Description:
Partner WOD
30m AMRAP
50 Cal Row
50 Wall Balls [20]
50 Deadlifts [135]
50 Burpees
50 Cleans [95]
50 Air Squats
50 Pull Ups
100 Double Unders [200 singles]

590 reps.

S. Malik Nelson 12-05-2016 08:42 AM

Re: Malik's Log
 
12/3/16

100 meters on Airdyne
500 meters on Rower

S. Malik Nelson 12-05-2016 09:00 AM

Re: Malik's Log
 
12/05/2016 - Cash In
Score Type:: Not Scored
Description:
10 Min EMOM
5 Push Press (Even Min) [95]
15 Air Squats (Odd Min)

Description:
25 Wall Balls [16]
then
10-1
Cleans [95]
1-10
Burpee
then
25 Wall Balls [16]

Time: 17:10.

S. Malik Nelson 12-12-2016 03:24 PM

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.

S. Malik Nelson 12-12-2016 03:42 PM

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.

S. Malik Nelson 12-12-2016 03:47 PM

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.

S. Malik Nelson 12-15-2016 07:17 AM

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.

S. Malik Nelson 12-19-2016 08:04 AM

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.

S. Malik Nelson 12-21-2016 07:22 AM

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.

S. Malik Nelson 01-03-2017 09:20 AM

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.

S. Malik Nelson 01-03-2017 09:22 AM

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

S. Malik Nelson 01-03-2017 09:23 AM

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.

S. Malik Nelson 01-03-2017 09:24 AM

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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