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WOD 15/06/15

Bom dia LOT CrossFitters,   Técnica/Força Achar 1RM em 12′ de: Front Squat 5 – 3 – 1 – 1 – 1 …   WOD: 21 – 15 – 9 Thrusters (43/30 kg) Wall Balls      

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WOD 14/05/15

Bom dia LOT CrossFitters,   Técnica/Força Snatch Drop Série de 2-3 reps Praticar por 15′   WOD 5 Séries 45” SDHP Rest 15” 45” Escaladores Rest 15” 45” Sit Ups  

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WOD 13/05/15

Boa noite LOT CrossFitters,   Técnica/Força: 12′ para Achar 3 RM de Push Press   WOD:   5 ROUNDS   10 BOX JUMPS 10 PUSH UPS/HSPU 20 BURPEES Tc. 18′

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WOD 08/05/15

Bom dia LOT CrossFitters,   Técnina/ Força:   3×5 reps Overhead Squat   WOD: “Nancy” 5 Rounds 400m Run 15 OHS (43/30 kg)

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WOD 07/05/15

Bom dia LOT CrossFitters,   Técnica/Força: Double Unders Em 5′ achar a maior série sem errar.   WOD: Min 1: 3 Skin the Cat OU 45” Prancha Min 2: 40 Double Unders Min 3: 10 Burpees Min 4: 45” Prancha Chinesa

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WOD 24/05/15

Bom dia LOT CrossFitters, Lembrando que amanhã teremos nosso Beach WOD II, na Joaquina as 9hrs!!   Técnica/Força 7×3 (15′) Back Squat 2” de pausa na 1ª rep   WOD 15′ (5 Séries) Min 1 – 6 Snatches Min 2 – 6 Overhead Squat Min…

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WOD 16/04/15

Bom dia LOT CrossFitters,   Técnica/Força: Front Squat   WOD 10′ AMRAP 10 Jumping Lunges 10 Ring Dips 10 Ring Rows (remada) 50 escaladores  

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WOD 15/04/15

Bom dia LOT CrossFitters,   Técnica/Força: Handstand Push Up – Elefantinho – Vela -Kipping   WOD: Michael: 3 Rounds: 800m run 50 Supermans 50 Sit Ups  

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WOD 14/04/15

Bom dia LOT CrossFitters,   Técnica/força: Snatch (3 posições) – 8 Séries a cada 90” – Quadril – Joelho – Chão   WOD For Time 3-6-9-12-9-6-3 Overhead Squat Squat Clean

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WOD 08/04/15

Bom dia LOT CrossFit,   Técnica/Força: 7×3 reps Deadlift   WOD: 16′ AMRAP (4 Séries) Min 1 – Double Under min 2 – Wall Balls Min 3 – PushUps Min 4 – 45” Prancha

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