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Old 01-03-2017, 09:42 AM   #641
S. Malik Nelson
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Location: Rutherford  NJ
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Re: Malik's Log

01/02/2017

1 x 3 Back Squat
Score Type:: Total Weight
Description:
12m to est 3RM
[200]

MetCon Rx
Score Type:: Total Time
Description:
20 Bar Facing Burpees
then
3 Rounds
15 Clean & Jerks [95]
10 Box Jumps [24]
then
20 Bar Facing Burpees

Time: 14:21.
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Old 01-04-2017, 07:49 AM   #642
S. Malik Nelson
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Re: Malik's Log

01/04/2017

1 x 2 Push Press
Score Type:: Total Weight
Description:
10 Min to Est 2 Rep Max Push Press
[140]

MetCon Rx
Score Type:: Total Time
Description:
25 Min Time Cap
20 Deadlifts [135]
then
10 Rounds
7 KBS [53]
5 T2B
3 Burpee Box Jumps [24]
1 Rope Climb
then
20 Back Squats [135]

Time: 24:51.
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Old 01-17-2017, 08:17 AM   #643
S. Malik Nelson
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Re: Malik's Log

Back after being sick for a while.

01/16/2017 - MetCon Rx

Score Type:: Rounds and Reps
25m AMRAP - Partner WOD

10 Wall Balls [20]
7 Cal Row
5 Box Jumps [24]
3 Bar Facing Burpees
1 Squat Clean [135]

1 Partner works at a time, must complete one full round before switching.

13 + 18.
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Old 01-19-2017, 08:45 AM   #644
S. Malik Nelson
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Re: Malik's Log

01/19/2017

1 x 2 Bench Press
Score Type:: Total Weight
12 Min to Est 2 Rep Max Bench Press
[200]

MetCon Rx
Score Type:: Total Time
4 Rounds
12 Deadlifts [165]
10 HSPU [subbed pushups]
25 Air Squats
Then
20 Cleans [115]

Time: 13:26.
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Old 01-23-2017, 07:33 AM   #645
S. Malik Nelson
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Re: Malik's Log

01/21/2017 - Cash In
Score Type: Total Time
4 X 200 Meter Shuttle Runs
1 Min Rest after each 200
Total time is being recorded
[6:38].

MetCon Rx
Score Type:: Total Time
2 Rounds
21 Push-Ups
21 Hang Cleans [95]
21 Goblet Squats [53]
21 Push Press [95]
[16:38].
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Old 01-23-2017, 07:34 AM   #646
S. Malik Nelson
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Re: Malik's Log

01/23/2017 -
Cash In
8 Min EMOM
3 Hang Clean & Jerks
[95]

MetCon Rx
15 Min Running Clock (2 Part Workout)
9 Min Amrap
5 Push Press [95]
10 Deadlifts [95]
15 Box Jumps [24]
Score is Rounds and Reps
[5+4]

Minute 9 to Minute 15
Find 1 Rep Max Clean
Score is heaviest lift
[175]
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Old 02-02-2017, 12:15 PM   #647
S. Malik Nelson
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Re: Malik's Log

02/01/2017
Cash in
1 x 4 Bench Press
Score Type:: Total Weight
12 Min to Est 4 Rep Max Bench Press
[180]

MetCon Rx
Score Type:: Rounds and Reps
12 Min Amrap
3 Squat Cleans [115]
1 Rope Climb
10 Push-Ups
1 Rope Climb

5 + 11.
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Old 02-02-2017, 12:30 PM   #648
S. Malik Nelson
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Re: Malik's Log

01/26/2017 - Cash In
Score Type:: Not Scored
10 Min EMOM
15 Med Balls Cleans [14] (Even Min)
3 Deadlifts [185] (Odd Min)

MetCon Rx
Score Type:: Total Time
20 Min Time Cap
25 Deadlifts [185]
15 HSPU [pushups]
20 Air Squats
15 Box Jump Overs [24]
250 Meter Row
15 Pull-Ups
250 Meter Row
15 Box Jump Overs
20 Air Squats
15 HSPU [pushups]
25 Deadlifts [185]

Time: 14:13.
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Old 02-07-2017, 07:54 AM   #649
S. Malik Nelson
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Re: Malik's Log

02/06/2017 - Cash In
Score Type:: Total Weight
12 Min to est 1 Rep
1 & 1/4 Back Squat
Full Squat into 1/4 Rise with Pause
Back to Full Squat & fully stand
[195]

MetCon Rx
Score Type:: Total Time
5 Rounds
10 Shoulder to Overhead [95]
10 Burpees

Time: 10:58.
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Old 02-07-2017, 07:55 AM   #650
S. Malik Nelson
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Re: Malik's Log

02/07/2017 - Cash In
Score Type:: Not Scored
8 Min AMRAP
KB Farmers carry
20 Med Ball Cleans
KB Walking Lunge
Farmers Carry is full distance of a shuttle run
Walking Lunge is half of a shuttle run

MetCon Rx
Score Type:: Total Time
20 Min Time Cap
21-15-9
Deadlifts [185]
Pull-Ups
then
50 Wall Balls [20]

Time: 15:29.
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