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PRODID:-//Crossfit Segrate - ECPv6.15.15//NONSGML v1.0//EN
CALSCALE:GREGORIAN
METHOD:PUBLISH
X-ORIGINAL-URL:http://www.crossfitsegrate.com
X-WR-CALDESC:Eventi per Crossfit Segrate
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X-PUBLISHED-TTL:PT1H
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TZID:Europe/Rome
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TZOFFSETFROM:+0100
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DTSTART:20150329T010000
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DTSTART:20151025T010000
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TZNAME:CEST
DTSTART:20160327T010000
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DTSTART:20161030T010000
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DTSTART:20170326T010000
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DTSTART:20171029T010000
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BEGIN:VEVENT
DTSTART;VALUE=DATE:20160630
DTEND;VALUE=DATE:20160701
DTSTAMP:20260403T214939
CREATED:20160629T220137Z
LAST-MODIFIED:20160629T182916Z
UID:1402-1467244800-1467331199@www.crossfitsegrate.com
SUMMARY:GIOVEDI 30/06/2016
DESCRIPTION:Warm Up\nGroup Dynamics & Mobility \nGymnastics:  \nSkills Ring Muscle Up\nONLY FOR ADVANCED\nEMOM 8’:\n1-3 Mu/Mu Transition \nWOD\n12’ AMRAP: \n12 Deadlift @70/50 Kg \n6 OTB Burpees \n3 Hang Power Clean @70/50 Kg
URL:http://www.crossfitsegrate.com/event/giovedi-30062016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160701
DTEND;VALUE=DATE:20160702
DTSTAMP:20260403T214939
CREATED:20160630T220103Z
LAST-MODIFIED:20160630T153226Z
UID:1406-1467331200-1467417599@www.crossfitsegrate.com
SUMMARY:Venerdì 1 Luglio
DESCRIPTION:Warm Up Group Dynamics & Mobility Gymnastic & Strength 4 Sets of: \nA1- Front Rack Lunges – 6 reps each leg @ climbing \nA2- Tuck hold hanging on bar – 20” accumulated \nA3- GHD Hip extension – 10 reps \nWOD 21-15-9-6-3 Reps for time of: \nPower Snatch @ 40/30 Kg \nK2E / K2C
URL:http://www.crossfitsegrate.com/event/venerdi-1-luglio/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160702
DTEND;VALUE=DATE:20160703
DTSTAMP:20260403T214939
CREATED:20160701T220107Z
LAST-MODIFIED:20160630T163157Z
UID:1407-1467417600-1467503999@www.crossfitsegrate.com
SUMMARY:SABATO 2/07/2016
DESCRIPTION:Warm Up\nGroup Dynamics & Mobility\nSATURDAY TEAM WOD of 2\nAll team must complete:\nCash in: 100 Wall Ball I go-you go every 10 reps @ 9/6 Kg\n5 Rounds – I go you go as needed\n30 Push Press @ 50/35 Kg\n30 Cal Row\nCash in: 100 Wall Ball I go-you go every 10 reps @ 9/6 Kg
URL:http://www.crossfitsegrate.com/event/sabato-2072016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160704
DTEND;VALUE=DATE:20160705
DTSTAMP:20260403T214939
CREATED:20160703T220152Z
LAST-MODIFIED:20160630T163519Z
UID:1408-1467590400-1467676799@www.crossfitsegrate.com
SUMMARY:LUNEDI 4/07/2016
DESCRIPTION:Warm Up\nGroup Dynamics & Mobility\nWL & Gymnastics\nEMOM 10’\nOdd Power Clean – 3 reps in cycling style @ climbing weight\nEven Strict Chin Up – 3-5 reps\nWOD\n10 Rounds of:\n5 Front Squat @ 60/40 Kg\n5 OTB Burpees\n5 KB Swing @ 32/24Kg
URL:http://www.crossfitsegrate.com/event/lunedi-4072016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160705
DTEND;VALUE=DATE:20160706
DTSTAMP:20260403T214939
CREATED:20160704T220105Z
LAST-MODIFIED:20160704T162555Z
UID:1410-1467676800-1467763199@www.crossfitsegrate.com
SUMMARY:MARTEDI 5/07/2016
DESCRIPTION:Warm Up\nGroup Dynamics & Mobility \nMIDLINE\n5 Sets for quality:\n20” Plank\n20” Mountain climber\n20” Side Plank DX\n20” Mountain climber\n20” Side Plank SX\n20” Mountain climber \nWOD\nAMRAP 10’\n250mt Row\n7 Deadlift @ 85/55Kg
URL:http://www.crossfitsegrate.com/event/martedi-5072016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160706
DTEND;VALUE=DATE:20160707
DTSTAMP:20260403T214939
CREATED:20160705T220117Z
LAST-MODIFIED:20160706T064257Z
UID:1411-1467763200-1467849599@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 6/07/2016
DESCRIPTION:Warm Up\nGroup Dynamics & Mobility \nGymnastic & Strength\nA1- Back Squat 5 x 3 with 3” hold bottom pos\nA2- Strict K2E 5 x 8\nWOD\n12’AMRAP:\n21 Sit up\n14 DB Lunges @ 15/10 kg\n7 Power Snatch @ 60/40 Kg
URL:http://www.crossfitsegrate.com/event/mercoledi-6072016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160707
DTEND;VALUE=DATE:20160708
DTSTAMP:20260403T214939
CREATED:20160706T220100Z
LAST-MODIFIED:20160706T111033Z
UID:1412-1467849600-1467935999@www.crossfitsegrate.com
SUMMARY:GIOVEDI 7/07/2016
DESCRIPTION:Warm Up\nGroup Dynamics & Mobility \nWOD\nFor Time:\n100 Box jump Over\n80 Tuck Crunch\n60 medball Clean @ 9/6Kg\n40 Push up h/off\n20 Burpees
URL:http://www.crossfitsegrate.com/event/giovedi-7072016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160708
DTEND;VALUE=DATE:20160709
DTSTAMP:20260403T214939
CREATED:20160707T220111Z
LAST-MODIFIED:20160706T111134Z
UID:1413-1467936000-1468022399@www.crossfitsegrate.com
SUMMARY:VENERDI 8/07/2016
DESCRIPTION:Warm Up\nGroup Dynamics & Mobility \nStrength\nA1- Push Press Behind neck 5 x 5 @ climbing\nA2- Ring Row 5 x 10 \nWOD\nLadder down 10- 9-8-7-6-5-4-3-2-1 reps of:\nPower Clean @ 50/35 Kg\nPush Jerk @ 50/35 Kg
URL:http://www.crossfitsegrate.com/event/venerdi-8072016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160709
DTEND;VALUE=DATE:20160710
DTSTAMP:20260403T214939
CREATED:20160708T220146Z
LAST-MODIFIED:20160708T091319Z
UID:1414-1468022400-1468108799@www.crossfitsegrate.com
SUMMARY:SABATO 9/07/2016
DESCRIPTION:MURPH!
URL:http://www.crossfitsegrate.com/event/sabato-9072016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160711
DTEND;VALUE=DATE:20160712
DTSTAMP:20260403T214939
CREATED:20160710T220102Z
LAST-MODIFIED:20160709T120652Z
UID:1416-1468195200-1468281599@www.crossfitsegrate.com
SUMMARY:Lunedì 11 Luglio
DESCRIPTION:Warm Up Group Dynamics & Mobility \nWL & Gymnastics \nEMOM 12’ \nOdd: OHS From the ground – 5 reps @ climbing \nEven: Ring Dip Strict 4-6 reps \nWOD \n30-20-10 reps of: \nalt arm DB snatch @ 20/15 Kg \ncal row
URL:http://www.crossfitsegrate.com/event/lunedi-11-luglio/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160712
DTEND;VALUE=DATE:20160713
DTSTAMP:20260403T214939
CREATED:20160711T220110Z
LAST-MODIFIED:20160711T160325Z
UID:1418-1468281600-1468367999@www.crossfitsegrate.com
SUMMARY:MARTEDI 12/07/2016
DESCRIPTION:Warm Up\nGroup Dynamics & Mobility \nGymnastics\nEMOM 12’\nMin 1 – TTRing 6-8\nMin2 – HS Hold facing the wall – 20-30”\nMin 3 – Lateral Side Plank – 20”+20” \nWod\nFor Time:\n21 Power Clean @ 50/35 Kg\n400mt Run\n15 Push Press @ 50/35 Kg\n400mt Run\n9 Power clean & Push Press @ 50/35 Kg\n400mt Run
URL:http://www.crossfitsegrate.com/event/martedi-12072016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160713
DTEND;VALUE=DATE:20160714
DTSTAMP:20260403T214939
CREATED:20160712T220119Z
LAST-MODIFIED:20160712T193857Z
UID:1419-1468368000-1468454399@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 13/07/2016
DESCRIPTION:Warm Up\nGroup Dynamics & Mobility \nWOD\n5 Rounds of:\n1’ME Burpees Plate @ 20/15 Kg\n1’ME Front Rack Plate Lunges @ 20/15 Kg\n1’ME Abmat Sit Up\n1’ME DU\n1’Rest
URL:http://www.crossfitsegrate.com/event/mercoledi-13072016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160714
DTEND;VALUE=DATE:20160715
DTSTAMP:20260403T214939
CREATED:20160713T220125Z
LAST-MODIFIED:20160713T074433Z
UID:1420-1468454400-1468540799@www.crossfitsegrate.com
SUMMARY:GIOVEDI 14/07/2016
DESCRIPTION:Warm Up\nGroup Dynamics & Mobility \nGymnastic & Strength:\nA1- Deadlift- 5 x 5\nA2-C2B/Pull Up Strict 5 x ME \nWOD\n4 Intervals 90”ON\, 90”OFF\nAMRAP\n7 K2E\n7 KB SDHP @ 24/16 kG\n7 Box Jump
URL:http://www.crossfitsegrate.com/event/giovedi-14072016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160715
DTEND;VALUE=DATE:20160716
DTSTAMP:20260403T214939
CREATED:20160714T220142Z
LAST-MODIFIED:20160715T055304Z
UID:1422-1468540800-1468627199@www.crossfitsegrate.com
SUMMARY:VENERDI 15/07/2016
DESCRIPTION:Warm Up\nGroup Dynamics & Mobility \nWOD: \nAMRAP 20′\n6 Kipping Pull Up\n8 FSQ @ 60/40 KG\n10 OTB\n12 KB Swing @ 24/16 KG
URL:http://www.crossfitsegrate.com/event/venerdi-15072016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160716
DTEND;VALUE=DATE:20160717
DTSTAMP:20260403T214939
CREATED:20160715T220104Z
LAST-MODIFIED:20160715T162156Z
UID:1425-1468627200-1468713599@www.crossfitsegrate.com
SUMMARY:Sabato 16 Luglio
DESCRIPTION:31 HEROS
URL:http://www.crossfitsegrate.com/event/sabato-16-luglio/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160718
DTEND;VALUE=DATE:20160719
DTSTAMP:20260403T214939
CREATED:20160717T220101Z
LAST-MODIFIED:20160716T110034Z
UID:1426-1468800000-1468886399@www.crossfitsegrate.com
SUMMARY:Lunedì 18 Luglio
DESCRIPTION:Warm Up Group Dynamics & Mobility \nWL \nPush Press + Push Jerk + Split Jerk fro the ground – 6-8 x 1 + 1 + 1 @ AHAP \nWOD \n4 Rounds for time: \n20 Deadlift @ 80/55 Kg \n30 Abmat Sit Ups
URL:http://www.crossfitsegrate.com/event/lunedi-18-luglio/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160719
DTEND;VALUE=DATE:20160720
DTSTAMP:20260403T214939
CREATED:20160718T220241Z
LAST-MODIFIED:20160718T160606Z
UID:1427-1468886400-1468972799@www.crossfitsegrate.com
SUMMARY:MARTEDI 19/07/2016
DESCRIPTION:Warm Up\nGroup Dynamics & Mobility \nGymnastics \nEMOM 15’\nMin1 Kipping Pull Up  2-4 reps for quality\nMin2 Perfect gym push up  6-10 reps\nMin3 DU practice for 40” \nAerobic Capacity\n500mt Row\n400mt Run\n250mt Row\n200mt Run\n-no rest b/w row and run\, rest 120” after whole round then repeat
URL:http://www.crossfitsegrate.com/event/martedi-19072016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160720
DTEND;VALUE=DATE:20160721
DTSTAMP:20260403T214939
CREATED:20160719T220157Z
LAST-MODIFIED:20160719T161138Z
UID:1428-1468972800-1469059199@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 20/07/2016
DESCRIPTION:Warm Up\nGroup Dynamics & Mobility\nGymnastic & Strength\nA1- Back Squat 5 x 2 @ climbing\nA2- Plank 5 x 30-40” \nWOD\nAMRAP 12’\n14 Alt Arm KB Snatch @ 24/16Kg\n14 KB Front Rack Lunges\n7 HSPU or 5 Walking Push Up
URL:http://www.crossfitsegrate.com/event/mercoledi-20072016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160721
DTEND;VALUE=DATE:20160722
DTSTAMP:20260403T214939
CREATED:20160720T220126Z
LAST-MODIFIED:20160720T100459Z
UID:1430-1469059200-1469145599@www.crossfitsegrate.com
SUMMARY:GIOVEDI 21/07/2016
DESCRIPTION:Warm Up\nGroup Dynamics & Mobility \nWOD\nAMRAP 25’\n200mt Run / 250mt Row (aternating)\n1 Rope climb or 5-7 strict chin up\n200mt Run / 250mt Row (aternating)\n10 Muscle Clean @ 40/25 Kg\n200mt Run / 250mt Row (aternating)\n15 Wall Ball @ 9/6 Kg\n200mt Run / 250mt Row (aternating)\n20 tuck crunch
URL:http://www.crossfitsegrate.com/event/giovedi-21072016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160722
DTEND;VALUE=DATE:20160723
DTSTAMP:20260403T214939
CREATED:20160721T220546Z
LAST-MODIFIED:20160720T100652Z
UID:1431-1469145600-1469231999@www.crossfitsegrate.com
SUMMARY:VENERDI 22/07/2016
DESCRIPTION:Warm Up\nGroup Dynamics & Mobility \nGymnastic & Strength\n4-5 Sets for quality:\nA1- KB Windmill- 8-10 Reps each leg\nA2- Cuban Rotation – 8-10 Reps \nWOD\n3 Rounds of:\n21 Box Jump\n15 Burpees\n9 OHS @ 60/40 Kg
URL:http://www.crossfitsegrate.com/event/venerdi-22072016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160723
DTEND;VALUE=DATE:20160724
DTSTAMP:20260403T214939
CREATED:20160722T220109Z
LAST-MODIFIED:20160720T100820Z
UID:1432-1469232000-1469318399@www.crossfitsegrate.com
SUMMARY:SABATO 23/07/2016
DESCRIPTION:Warm Up\nGroup Dynamics & Mobility \nSATURDAY TEAM WOD of 2\nAll team must complete:\nIn 8’ find 3RM Touch & Go SQUAT CLEAN\n-Rest 2’-\nIn 8’ AMRAP I go\, you go every round\n12 Thruster @ empty BB\n8 k2e\n-Rest 2’-\nIn 8’ AMRAP I go\, you go every round\n15mt bear crawl\n12 Jump split squat\n8 Push up h/off
URL:http://www.crossfitsegrate.com/event/sabato-23072016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160725
DTEND;VALUE=DATE:20160726
DTSTAMP:20260403T214939
CREATED:20160724T220521Z
LAST-MODIFIED:20160724T065539Z
UID:1433-1469404800-1469491199@www.crossfitsegrate.com
SUMMARY:Lunedì 25 Luglio
DESCRIPTION:Warm Up Group Dynamics & Mobility \nGymnastic & Strength \nEMOM 18′ \nOdd 5 Back Squat From The Ground @ climbing weight every 2 sets \nEven 3-5 Burpees Pull Up \nWOD 6’ AMRAP \nLadder Up 3\,6\,9\,12.. \nWall Ball @ 9/6 Kg \nKB Swing 24/16 Kg \nAir Squat
URL:http://www.crossfitsegrate.com/event/lunedi-25-luglio/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160726
DTEND;VALUE=DATE:20160727
DTSTAMP:20260403T214939
CREATED:20160725T220143Z
LAST-MODIFIED:20160725T085903Z
UID:1435-1469491200-1469577599@www.crossfitsegrate.com
SUMMARY:MARTEDI 26/07/2016
DESCRIPTION:Warm Up\nGroup Dynamics & Mobility\nWL\nHang Squat Snatch – 2RM of the day \nWOD\n6 Intervals 1’ ON\, 1’ OFF\n6 OTB Burpees\n6 Hang squat snatch @ 40/25 kg\nME DU/SU
URL:http://www.crossfitsegrate.com/event/martedi-26072016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160727
DTEND;VALUE=DATE:20160728
DTSTAMP:20260403T214939
CREATED:20160726T220120Z
LAST-MODIFIED:20160725T090114Z
UID:1436-1469577600-1469663999@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 27/07/2016
DESCRIPTION:Warm Up\nGroup Dynamics & Mobility\nGymnastics\nEMOM 12′:\nodd 3-5 strict TTB\neven 30”-40” superman hold\nWOD\n3 Rounds of:\n400mt Run\n15 Power Clean & Press @ 40/25 Kg
URL:http://www.crossfitsegrate.com/event/mercoledi-27072016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160728
DTEND;VALUE=DATE:20160729
DTSTAMP:20260403T214939
CREATED:20160727T220126Z
LAST-MODIFIED:20160725T090252Z
UID:1437-1469664000-1469750399@www.crossfitsegrate.com
SUMMARY:GIOVEDI 28/07/2016
DESCRIPTION:Warm Up\nGroup Dynamics\nWOD\nFor Time:\n100 Lunges\n50 Cal Row\n80 Abmat Sit ups\n50 Cal Row\n60 Step up\n50 Cal Row
URL:http://www.crossfitsegrate.com/event/giovedi-28072016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160729
DTEND;VALUE=DATE:20160730
DTSTAMP:20260403T214939
CREATED:20160728T220311Z
LAST-MODIFIED:20160728T201924Z
UID:1438-1469750400-1469836799@www.crossfitsegrate.com
SUMMARY:VENERDI 29/07/2016
DESCRIPTION:Warm Up\nGroup Dynamics & Mobility \nWOD\n6 Intervals 3’ON\, 2’OFF\nAMRAP\n6 Push up h/off\n8 C2B or pull up\n12 KB Russian Swing @ 24/16 kg
URL:http://www.crossfitsegrate.com/event/venerdi-29072016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160730
DTEND;VALUE=DATE:20160731
DTSTAMP:20260403T214939
CREATED:20160728T220513Z
LAST-MODIFIED:20160725T090633Z
UID:1439-1469836800-1469923199@www.crossfitsegrate.com
SUMMARY:SABATO 30/07/2016
DESCRIPTION:Warm Up\nGroup Dynamics & Mobility \nTEAM WOD\nAll team must complete switching every round:\n6’AMRAP:\n10 OHS @ empty BB\n12 sit ups\n-Rest 2’-\n6’AMRAP:\n100mt Run\n6 Burpees Box Jump Overs\n-Rest 2’-\n6’AMRAP:\n3 Wall climb\n6 TTB\n-Rest 2’-\n6’AMRAP:\n6 DB Burpees @ 20/15 Kg\n6 DB Front Squat @ 20/15 Kg
URL:http://www.crossfitsegrate.com/event/sabato-30072016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160801
DTEND;VALUE=DATE:20160802
DTSTAMP:20260403T214939
CREATED:20160731T224058Z
LAST-MODIFIED:20160731T174222Z
UID:1440-1470009600-1470095999@www.crossfitsegrate.com
SUMMARY:lunedi 1 Agosto
DESCRIPTION:Warm Up Group Dynamics & Mobility \nWL & Gymnastics \nEMOM 12’ \nOdd Power Clean & Press – 3 reps in cycling style @ climbing weight every set \nEven TTB or K2E – 3-5 reps \nWOD AMRAP 7’ \n10 Power Clean & Press @ 40/25 Kg \n10 Burpees Box Jump
URL:http://www.crossfitsegrate.com/event/lunedi-1-agosto/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160802
DTEND;VALUE=DATE:20160803
DTSTAMP:20260403T214939
CREATED:20160801T220106Z
LAST-MODIFIED:20160801T200921Z
UID:1441-1470096000-1470182399@www.crossfitsegrate.com
SUMMARY:MARTEDI /2/8/2016
DESCRIPTION:Warm Up\nGroup Dynamics & Mobility\nGYMNASTIC SKILL\nKipping Pull Up/ C2B\nEMOM 8’ 3-6 Reps for quality \nWOD\n5 Rounds for Time:\n200mt Run\n30 DU or 50 SU\n16 Alt arm DB Snatch @ 20/10 Kg
URL:http://www.crossfitsegrate.com/event/martedi-2082016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160803
DTEND;VALUE=DATE:20160804
DTSTAMP:20260403T214939
CREATED:20160802T220108Z
LAST-MODIFIED:20160803T055104Z
UID:1442-1470182400-1470268799@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 3/08/2016
DESCRIPTION:Warm Up\nGroup Dynamics & Mobility \nStrength\nBack Squat 4 x 5 with 3” hold bottom pos \nWOD\nFor Time:\n50 Thruster @ 40/30 Kg\n40 Cal Row\n30 Front Rack Lunges alt leg @ 40/30 Kg\n20 C2B/ Pull-up\n10 Squat Snatch @ 40/30 Kg
URL:http://www.crossfitsegrate.com/event/mercoledi-3082016/
END:VEVENT
END:VCALENDAR