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WOD 11/12/15

Bom dia LOT CrossFitters,   Técnica/Força: A cada 2′ por 12′ (6 Séries) 2 Cleans + 2 Jerks   WOD 7′ AMRAP 400m run (buy in) 10 Front Squat (60% RM) 5 Pull Ups   Rest 2′ 5′ AMRAP 200M run (buy in) 10 Power…

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WOD 05/11/15

Bom dia LOT CrossFitters,   Técnica/Força:   5 Séries Snatch Grip Push Press + Snatch Balance + Over Head Squat   WOD   12′ EMOM A) 8 a 10 Box Jumps B) 8 a 10 Sholder Press    

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WOD 29/10/15

Bom dia LOT CrossFitters, Técnica/Força: “Widow Maker” 6x 55% 6x 65% 4x 72%- 77% 4x 75- 82% 3-4x 80 – 87%   WOD 12′ de alongamento da cadeia Posterior  

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WOD 28/10/15

Bom dia LOT CrossFitters!!! Técnica/Força: 6×3 Deadlift Snatch Grip   WOD: Somar 200 reps!! De 0:00 a 3:00 AMRAP de Kettlebell Swing De 3:00 a 7:00 AMRAP de Wall Balls de 7:00 a infinito (TC) De Burpees   Tc. 15′

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WOD 27/10/15

Bom dia LOT CrossFitters,   Técnica/Força: 5 Séries – A cada 90″ “Bear Complex” Clean + Front Squat + STO + Back Squat + STO OU 2 Thrusters   WOD: “Fran” 21-15-9 Thrusters (43/30kg) Pull Ups  

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WOD 21/10/15

Bom dia LOT CrossFitters,   Técnica/Força: 6 Séries: Push Jerk + Split Jerk   WOD: Em duplas – 2 Rounds: 50 Box Jumps * Deadlift Hold Bodyweight (peso corporal) 40 Burpees OTB 30 T2B  

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WOD 20/10/15

Bom dia LOT CrossFitters, Técnica/Força  6 séries: Clean + Hang Clean + 2 Front Squat   WOD 12′ AMRAP 1/2/3/4/5/6… Rounds de “Cindy” x10 KB Swings  

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WOD 16/10/15

Bom dia LOT CrossFitters,   Técnica/Força: Widow Maker – Semana 2 (Back Squat – 20 reps)   WOD For Time: 21-15-9 Deadlift (60% – 70%) Burpee Over The Bar  

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WOD 09/10/15

Bom dia LOT CrossFitters, Técnica/Força: 12′ Prática de: HSPU/ Sandstand Walk Elefante Vela Kipping   WOS 7 Rounds: A cada 2′ 5 Power Clean (70%) 10 Pull Ups/Swings  

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WOD 29/09/15

Bom dia LOT CrossFitters, Técnica/Força Em 10′ Achar 1 RM de “Snatch”   WOD Run 200m c/ anilha 20/10kg 30 Burpees Run 200m c/ anilha 20/10kg 30 Pull Ups Run 400m 30 Deadlift (50% RM)  

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