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Old 01-25-2014, 06:58 PM   #181
S. Malik Nelson
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Location: Rutherford  NJ
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Re: Malik's Log

January 21, 2014

Warm-up
Group Stretch

Metcon
Zeus (Time)
3 Rounds for time of:
30 Wall-Ball Shots [20]
30 Sumo-Deadlift High Pulls [75]
30 Box Jumps, [24]
30 Push Press, [75]
30 Calorie Row
30 Air Squats (our box modified it from 10 bodyweight squats)

Time: 47:33. Wow.
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Old 01-25-2014, 06:59 PM   #182
S. Malik Nelson
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Re: Malik's Log

January 24, 2014

Warm-up
Group Stretch

Cash In
Snatch Grip Push Press (4-4-3-3) [45/65/85/95]

Metcon
CrossFit Games Open 12.5 (AMRAP – Rounds and Reps)
Complete AMRAP in 7 minutes of:
3 Thrusters [100]
3 Chest-To-Bar Pull-ups
6 Thrusters [100]
6 Chest-To-Bar Pull-ups
9 Thrusters [100]
9 Chest-To-Bar Pull-ups
12 Thrusters [100]
12 Chest-To-Bar Pull-ups
Etc.

Reps: 64.
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Old 01-25-2014, 07:00 PM   #183
S. Malik Nelson
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Re: Malik's Log

January 25, 2014

Warm-up
Group Stretch

Cash In
10m EMOTM
10 Push Ups Even
40 Double Unders Odd

Metcon
Metcon (Time)
1000m Row
Then
4 Rounds
10 Front Squats [115]
15 KBS [53]

Time: 19:24.
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Old 01-27-2014, 10:43 AM   #184
S. Malik Nelson
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Re: Malik's Log

January 27, 2014

Warm-up
Group Stretch


Cash In
9 Band Runs
9 Push Ups after each run


Metcon
Metcon (Time)
21-15-9
Wall Balls [20]
Burpees
Box Jumps [24]
KBS [70]

Time: 14:34.
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Old 01-28-2014, 12:10 PM   #185
S. Malik Nelson
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Re: Malik's Log

January 28, 2014

Warm-up
Group Stretch

Cash In
10m EMOTM
7 Pull Ups

Metcon
Metcon (Time)

5 Rounds
6 Shoulder 2 OH [115]
40 dbl unders [120 singles]
12 Deadlifts [155]

Time: 11:40.
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Old 01-29-2014, 08:37 AM   #186
S. Malik Nelson
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Re: Malik's Log

January 28, 2014

Warm-up
Group Stretch

Cash In
10m EMOTM
1 Squat Clean
1 Hang Squat Clean
1 Jerk
built up to [135]

Metcon
Metcon (AMRAP – Reps)
12m
3 Dips
3 Air Squats
3 Burpee Box Jump Overs
6
6
6
etc...

146 reps.
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Old 02-01-2014, 02:53 PM   #187
S. Malik Nelson
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Re: Malik's Log

January 31, 2014

Warm-up
Group Stretch

Cash In
Tabata
Sit Ups
SDHP w/KB 53/35

Metcon
Metcon (Time)
6Rds
3 Squat Cleans [135]
3 Push Jerks [135]
3 Muscle Ups [9 Ring Rows]

Time: 10:03
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Old 02-01-2014, 02:53 PM   #188
S. Malik Nelson
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Join Date: Mar 2013
Location: Rutherford  NJ
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Re: Malik's Log

February 1, 2014

Warm-up
Group Stretch

Cash In
5m AMRAP
Wall Balls [20]
Didn’t keep count. Probably about 70.

Metcon
Metcon (Time)
4 Rounds
15 Push ups
400m Run
15 Hang Clean [135]

Time: 21:13
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Old 02-02-2014, 06:00 PM   #189
S. Malik Nelson
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Join Date: Mar 2013
Location: Rutherford  NJ
Posts: 738
Re: Malik's Log

February 2, 2014

Warm-up
Group Stretch

Cash In
10m EMOTM
1 Power Clean
1 Squat Clean
1 Front Squat
built up to [135]

Metcon
Metcon (Time)

50 KBS [70]
Then
5 Rounds
10 Deadlifts [185]
15 Box Jumps [24]
Then
50 Air Squats

Time: 15:39. The KBS were terrible.
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Old 02-04-2014, 10:06 AM   #190
S. Malik Nelson
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Re: Malik's Log

February 4, 2014

Warm-up
Group Stretch

Cash In
8m EMOTM
1 Snatch Pull
2 Touch and Go Power Snatches
Used [45] bar. Its been a while due to a shoulder issue.

Metcon
Metcon (Time)

1000m Row
then
21-15-9
Wall Balls [20]
Pull Ups
then
250m Row
then
20 Power Cleans [135]

Time: 16:49. Feeling much better with Power Cleans. Dropped weight to 95, 115 and 125 over past two months to get the form down.
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