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PRODID:-//Crossfit Segrate - ECPv6.15.15//NONSGML v1.0//EN
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X-WR-CALDESC:Eventi per Crossfit Segrate
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TZOFFSETFROM:+0100
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DTSTART:20150329T010000
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DTSTART:20151025T010000
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DTSTART:20160327T010000
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DTSTART:20161030T010000
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DTSTART:20170326T010000
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DTSTART:20171029T010000
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DTSTART:20180325T010000
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DTSTART:20181028T010000
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BEGIN:VEVENT
DTSTART;VALUE=DATE:20161229
DTEND;VALUE=DATE:20161230
DTSTAMP:20260404T003255
CREATED:20161228T231237Z
LAST-MODIFIED:20161229T084755Z
UID:1599-1482969600-1483055999@www.crossfitsegrate.com
SUMMARY:Giovedì 29 Dicembre
DESCRIPTION:weightlifting technique: \nA.halting snatch+ pause hang high pull+power snatch\nB. power snatch+deep hang power snatch+ hang squat snatch\nC. ramp to heavy squat snatch \nWod: Nasty Randy\nfor time\n75 power snatch #35/25kg*\n*emom\n3-5 front bar burpees
URL:http://www.crossfitsegrate.com/event/giovedi-29-dicembre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161230
DTEND;VALUE=DATE:20161231
DTSTAMP:20260404T003255
CREATED:20161229T234906Z
LAST-MODIFIED:20161229T085042Z
UID:1601-1483056000-1483142399@www.crossfitsegrate.com
SUMMARY:Venerdì 30 Dicembre
DESCRIPTION:skill exercises:\n4 rounds of:\n5 kb dead swing\n5 Russian swing\n5 a.swing \n4 rounds of: (2+2)\n3 kb one arm swing\n3 kb one arm clean\n3 kb one arm kb snatch \nthen\nemom 12’\n30” kb snatch ballistic style\n30” a.swing #24/16kg\n30” kb plank \n2’ on- 1’ off\n50 du\nthen\ngrace\n30 c&j #60/40kg
URL:http://www.crossfitsegrate.com/event/venerdi-30-dicembre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161231
DTEND;VALUE=DATE:20170101
DTSTAMP:20260404T003255
CREATED:20161230T231417Z
LAST-MODIFIED:20161230T171629Z
UID:1602-1483142400-1483228799@www.crossfitsegrate.com
SUMMARY:Dicembre 31
DESCRIPTION:last day of the year! \nWod: \n1000 run\n50 deadlift #80/55kg\n30 bb (barbell) push ups\n30 pull ups\n800 run\n30 deadlift #80/55kg\n20 bb push ups\n20 pull ups\n400 run\n15 deadlift\n15 bb push ups\n15 pull ups\n200 run\n7 deadlift\n7 strict hspu/ 7 bb push ups\n7 bar muscle ups/ 7 pull ups
URL:http://www.crossfitsegrate.com/event/1602/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170102
DTEND;VALUE=DATE:20170103
DTSTAMP:20260404T003255
CREATED:20170101T230946Z
LAST-MODIFIED:20170101T211049Z
UID:1604-1483315200-1483401599@www.crossfitsegrate.com
SUMMARY:Gennaio 2
DESCRIPTION:Strength & Gymnastics \nEMOM 15’\nMin1 – Front Squat from the ground – 5-7 reps @ climbing \nMin2 – Wall Climbs – 2-3 reps\nMin3 – Strict Pull Up – 3-5 reps \nWOD \nFor Time:\n30 DL@50/35Kg\n30 Hang Power Clean @50/35Kg\n30 Shoulder to Over head @50/35Kg
URL:http://www.crossfitsegrate.com/event/gennaio-2/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170103
DTEND;VALUE=DATE:20170104
DTSTAMP:20260404T003255
CREATED:20170102T235312Z
LAST-MODIFIED:20170102T175613Z
UID:1605-1483401600-1483487999@www.crossfitsegrate.com
SUMMARY:MARTEDI 3/01/17
DESCRIPTION:MIDLINE\n3 Rounds of:\n10 TTRing\n20 Abmat Sit Up\n20 Hyper extension \nWOD\n4 Intervals 5’ON\, 2’ OFF\nAMRAP\n10 Lateral Box Jump Overs\n12 Alt Arm DB Snatch @20/10 Kg\n15 Air Squat
URL:http://www.crossfitsegrate.com/event/martedi-30117/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170104
DTEND;VALUE=DATE:20170105
DTSTAMP:20260404T003255
CREATED:20170103T235625Z
LAST-MODIFIED:20170102T175802Z
UID:1606-1483488000-1483574399@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 4/01/17
DESCRIPTION:WL\nSnatch Pull + Squat Snatch + OHS – 1 + 1 + 1 Every 90” x 7 sets \nWOD\nAMRAP 12’\n250/200mt Row\n6 Hang Power Snatch @40/30Kg\n8 Over-the-Bar Burpees
URL:http://www.crossfitsegrate.com/event/mercoledi-40117/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170105
DTEND;VALUE=DATE:20170106
DTSTAMP:20260404T003255
CREATED:20170104T235830Z
LAST-MODIFIED:20170102T180045Z
UID:1607-1483574400-1483660799@www.crossfitsegrate.com
SUMMARY:GIOVEDI 5/01/17
DESCRIPTION:Strength\nBack Squat – 5 x 3 @ stop bottom pos 3” climbing weight \nWOD\n10 Rounds of:\n5 C2B Pull Up or Pull Up\n10 KB Swing @24/16 Kg
URL:http://www.crossfitsegrate.com/event/giovedi-50117/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170106
DTEND;VALUE=DATE:20170107
DTSTAMP:20260404T003255
CREATED:20170105T230159Z
LAST-MODIFIED:20170105T173435Z
UID:1611-1483660800-1483747199@www.crossfitsegrate.com
SUMMARY:venerdi 6/01/2017
DESCRIPTION:“Fight Gone Bad!” \nThree rounds of:\n1′ MIN Max Reps Wall-ball 20/14lbs\n1′ MIN Max Reps Sumo deadlift high-pull @35/25 KG\n1′ MIN Max Reps Box Jump\n1′ MIN Max Reps Push-press @35/25KG\n1′ MIN Max Cal Row \n1′ MIN REST BETWEEN ROUNDS
URL:http://www.crossfitsegrate.com/event/venerdi-6012017/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170107
DTEND;VALUE=DATE:20170108
DTSTAMP:20260404T003255
CREATED:20170106T233440Z
LAST-MODIFIED:20170106T150022Z
UID:1612-1483747200-1483833599@www.crossfitsegrate.com
SUMMARY:Sabato 6/01/2017
DESCRIPTION:Lumberjack 20\nFor time:\n20 Deadlifts\, 275/185 lbs\nRun\, 400 m\n20 Kettlebell Swings\, 2/1.5 pood\nRun\, 400 m\n20 Overhead Squats\, 115/85 lbs\nRun\, 400 m\n20 Burpees\nRun\, 400 m\n20 Pull Up (Chest To Bar)s\nRun\, 400 m\n20 Box Jumps\, 24/20 in\nRun\, 400 m\n20 Dumbbell Squat Cleans\, 45/30 lbs\nRun\, 400 m
URL:http://www.crossfitsegrate.com/event/sabato-6012017/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170109
DTEND;VALUE=DATE:20170110
DTSTAMP:20260404T003255
CREATED:20170108T234731Z
LAST-MODIFIED:20170108T153907Z
UID:1613-1483920000-1484006399@www.crossfitsegrate.com
SUMMARY:LUNEDI 9/01/2017
DESCRIPTION:BARBELL STRENGTH \n10’ EMOM of:\nodd – 5 /7 Power Clean@climbing weight \neven – 5 /7 Thruster@climbing weight \nWOD\n4 Intervals 2’ON\, 2’ OFF\n25/20 Cal Row\nME DB Thruster @20/10Kg
URL:http://www.crossfitsegrate.com/event/1613/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170110
DTEND;VALUE=DATE:20170111
DTSTAMP:20260404T003255
CREATED:20170109T230129Z
LAST-MODIFIED:20170109T195351Z
UID:1616-1484006400-1484092799@www.crossfitsegrate.com
SUMMARY:MARTEDI 10/01/17
DESCRIPTION:Gymnastics Strength\nEMOM 12″\nodd: 4-6 strict pull up\neven: 4-6 strict ring dip/push up\n** For advanced 10-12′ EMOM: 2-3 Strict Ring Muscle UP \nWOD\n3 Rounds of:\n400mt Run\n15 Power Snatch@50/35Kg
URL:http://www.crossfitsegrate.com/event/martedi-100117/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170111
DTEND;VALUE=DATE:20170112
DTSTAMP:20260404T003255
CREATED:20170110T230438Z
LAST-MODIFIED:20170109T195946Z
UID:1617-1484092800-1484179199@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 11/01/17
DESCRIPTION:WL\nPush Jerk + Split Jerk –\n-EMOM 10′ – 1 + 1 Reps @ climbing weight every 2 sets\nWOD\nAMRAP 12’\n10 TTB/K2C\n10 Clean&Press @50/35Kg\n10 Burpees
URL:http://www.crossfitsegrate.com/event/mercoledi-110117/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170112
DTEND;VALUE=DATE:20170113
DTSTAMP:20260404T003255
CREATED:20170111T230556Z
LAST-MODIFIED:20170111T193904Z
UID:1618-1484179200-1484265599@www.crossfitsegrate.com
SUMMARY:GIOVEDI 12/01/17
DESCRIPTION:WOD \nTEAM WOD of 2 \nCash In: 100 Cal Row \n100 MedBall Clean @9/6 Kg \n80 Tuck Crunch\n60 Box Jump\n40 OHS @ empty BB EACH Member\n20 Handstands Push UP EACH MEMEBR!
URL:http://www.crossfitsegrate.com/event/giovedi-120117/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170113
DTEND;VALUE=DATE:20170114
DTSTAMP:20260404T003255
CREATED:20170112T235637Z
LAST-MODIFIED:20170112T204432Z
UID:1623-1484265600-1484351999@www.crossfitsegrate.com
SUMMARY:Venerdì 13 Gennaio
DESCRIPTION:  \nEMOM 12′\nMin 1 – 6-8 Strict TTB \nMin 2 – 20″ parallette pass Through \nMin 3 – 20” Superman Hold \nWOD \n7 Rounds of:\n5 Thruster @ 60/40 Kg \n7 OTB burpees
URL:http://www.crossfitsegrate.com/event/venerdi-13-gennaio/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170114
DTEND;VALUE=DATE:20170115
DTSTAMP:20260404T003255
CREATED:20170113T230732Z
LAST-MODIFIED:20170113T141015Z
UID:1624-1484352000-1484438399@www.crossfitsegrate.com
SUMMARY:Sabato 14 Gennaio
DESCRIPTION:Workout 16.1 \n  \nComplete as many rounds and reps as possible in 20 minutes of:\n25-ft. overhead walking lunge\n8 burpees\n25-ft. overhead walking lunge\n8 chest-to-bar pull-ups \nMen lunge 95 lb.\nWomen lunge 65 lb.
URL:http://www.crossfitsegrate.com/event/sabato-14-gennaio/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170116
DTEND;VALUE=DATE:20170117
DTSTAMP:20260404T003255
CREATED:20170115T231024Z
LAST-MODIFIED:20170113T141812Z
UID:1625-1484524800-1484611199@www.crossfitsegrate.com
SUMMARY:Lunedì 16 Gennaio
DESCRIPTION:Strength \nBack Squat – 2RM of the day \nWOD \n4 Rounds for Time: \n21 Back Squat from the ground @ 40/25 Kg \n15 Pull Up (10 for woman)\n9 OTB Burpees
URL:http://www.crossfitsegrate.com/event/lunedi-16-gennaio/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170117
DTEND;VALUE=DATE:20170118
DTSTAMP:20260404T003255
CREATED:20170116T233354Z
LAST-MODIFIED:20170116T220420Z
UID:1627-1484611200-1484697599@www.crossfitsegrate.com
SUMMARY:MARTEDI 17/01/17
DESCRIPTION:EMOM 12′\nMIN 1: 3-4 Power Clean@ 65-70% 1 RM Push Jerk\nMIN2: 3-4 Push Jerk @ 65-70% 1 RM Push Jerk \nWOD\nFor Time:\n30-20-10 Cal Row\n10-20-30 Alt Arm DB Snatch@ 25/15 Kg
URL:http://www.crossfitsegrate.com/event/martedi-170117/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170118
DTEND;VALUE=DATE:20170119
DTSTAMP:20260404T003255
CREATED:20170117T234000Z
LAST-MODIFIED:20170117T204255Z
UID:1630-1484697600-1484783999@www.crossfitsegrate.com
SUMMARY:Mercoledì 18 Gennaio
DESCRIPTION:WL \nPower Snatch + Hang Power Snatch– 1RM of The Day \nWOD \nAMRAP 14’\n7 Power Snatch @ 60/35 Kg \n200mt Run\n7 OHS @ 60/35 Kg\n200mt Run
URL:http://www.crossfitsegrate.com/event/mercoledi-18-gennaio/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170119
DTEND;VALUE=DATE:20170120
DTSTAMP:20260404T003255
CREATED:20170118T235659Z
LAST-MODIFIED:20170118T115835Z
UID:1631-1484784000-1484870399@www.crossfitsegrate.com
SUMMARY:GIOVEDI 19 GENNAIO
DESCRIPTION:Amrap 7′ tough Cindy \n5 strict pull ups \n10 hspu \n15 pistols squat \nRest 2′ \n  \nAmrap 7′ double Cindy \n10 pull-ups \n20 push ups \n30 air squat \nRest 2′ \n  \nAmrap 7′ fast Cindy \n3 pull ups \n5 push ups \n10 air squat
URL:http://www.crossfitsegrate.com/event/giovedi-19-gennaio/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170120
DTEND;VALUE=DATE:20170121
DTSTAMP:20260404T003255
CREATED:20170119T235906Z
LAST-MODIFIED:20170118T120221Z
UID:1632-1484870400-1484956799@www.crossfitsegrate.com
SUMMARY:VENERDI 20/01/17
DESCRIPTION:Gymnastics \nEMOM 12’\nMIN 1: 20″ ring hold\nMIN2: 10 Kipping + Ring Support\nMIN3: 3/6 Kipping HSPU \nWOD\nAMRAP 8’\nLadder Up 2\,4\,6\,8..\nPower Clean @60/40Kg\nK2E\nBox Jump Overs
URL:http://www.crossfitsegrate.com/event/venerdi-200117/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170121
DTEND;VALUE=DATE:20170122
DTSTAMP:20260404T003255
CREATED:20170120T230313Z
LAST-MODIFIED:20170118T120432Z
UID:1633-1484956800-1485043199@www.crossfitsegrate.com
SUMMARY:SABATO 21/01/2017
DESCRIPTION:HERO WOD: \n“Tiff”
URL:http://www.crossfitsegrate.com/event/sabato-21012017/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170123
DTEND;VALUE=DATE:20170124
DTSTAMP:20260404T003255
CREATED:20170122T230142Z
LAST-MODIFIED:20170122T160208Z
UID:1634-1485129600-1485215999@www.crossfitsegrate.com
SUMMARY:Lunedì 23 Gennaio
DESCRIPTION:Strength \nEMOM 16’\nOdd – Deadlift – 5 reps \neven – HS Hold facing the wall – 20” \nWOD \n“Dead Fran” 21-18-15-12-9 Reps of: \nSDHP @ 50/35Kg \nWall Ball@9/6Kg
URL:http://www.crossfitsegrate.com/event/lunedi-23-gennaio/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170124
DTEND;VALUE=DATE:20170125
DTSTAMP:20260404T003255
CREATED:20170124T000617Z
LAST-MODIFIED:20170123T201103Z
UID:1635-1485216000-1485302399@www.crossfitsegrate.com
SUMMARY:Martedì 24 Gennaio
DESCRIPTION:5 sets fo:\nA1- Strict Ring Dip – 5-7 reps\nA2- 1-Arm DB Row- 5-7 reps each arm @climbing \nWOD \nAMRAP 12′\n5 C2B Pull up\n7 DB Hang Clean & Press@20/10Kg \n9 DB Burpees
URL:http://www.crossfitsegrate.com/event/martedi-24-gennaio/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170125
DTEND;VALUE=DATE:20170126
DTSTAMP:20260404T003255
CREATED:20170125T001953Z
LAST-MODIFIED:20170124T202307Z
UID:1636-1485302400-1485388799@www.crossfitsegrate.com
SUMMARY:Mercoledì 25 Gennaio
DESCRIPTION:EMOM 12’\nOdd- Power Snatch Cycling- 5-6 reps cycling \nEven- Push Press Cycling – 5-6 reps cycling \nWOD \n4 Intervals 1’30” ON: 1’30” OFF \n250 mt row\nME OHS @ 55/40Kg
URL:http://www.crossfitsegrate.com/event/mercoledi-25/
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=Europe/Rome:20170126T080000
DTEND;TZID=Europe/Rome:20170126T170000
DTSTAMP:20260404T003255
CREATED:20170126T090432Z
LAST-MODIFIED:20170126T090432Z
UID:1639-1485417600-1485450000@www.crossfitsegrate.com
SUMMARY:Giovedì 26 Gennaio
DESCRIPTION:WOD \nAMRAP 30’\n25 Front Rack Lunges@40/25KG\n25 Abmat Sit Ups\n25 DU or 50 SU\n25 Front Rack Lunges@40/25KG\n25 American Swing@24/16 \n25 Air Squat
URL:http://www.crossfitsegrate.com/event/giovedi-26-gennaio/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170127
DTEND;VALUE=DATE:20170128
DTSTAMP:20260404T003255
CREATED:20170126T231258Z
LAST-MODIFIED:20170126T195250Z
UID:1640-1485475200-1485561599@www.crossfitsegrate.com
SUMMARY:Venerdì 27 Gennaio
DESCRIPTION:Strength \n4 Sets of:\nThruster from rack– 5 Reps @ climbing \nFreestyle Fran \n45 reps of each for time:\n95-lb. thrusters\nPull-ups
URL:http://www.crossfitsegrate.com/event/venerdi-27-gennaio/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170128
DTEND;VALUE=DATE:20170129
DTSTAMP:20260404T003255
CREATED:20170127T231605Z
LAST-MODIFIED:20170127T191707Z
UID:1641-1485561600-1485647999@www.crossfitsegrate.com
SUMMARY:Sabato 28 Gennaio
DESCRIPTION:Marston \nComplete as many rounds as possible in 20 minutes of:\n405-lb. deadlift\, 1 rep\n10 toes-to-bars\n15 bar-facing burpees
URL:http://www.crossfitsegrate.com/event/sabato-28-gennaio/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170130
DTEND;VALUE=DATE:20170131
DTSTAMP:20260404T003255
CREATED:20170129T230133Z
LAST-MODIFIED:20170129T110159Z
UID:1642-1485734400-1485820799@www.crossfitsegrate.com
SUMMARY:Lunedì 30 Gennaio
DESCRIPTION:Strength & Gymnastics \n4 Sets of:\nA1 – Front Squat– 3 Reps @ climbing \nA2 – K2E Strict – 5 Rep\nWod: \n6 rounds For time of: \n12 wall ball@9/6kg \n6 power clean@70/50kg
URL:http://www.crossfitsegrate.com/event/lunedi-30-gennaio/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170131
DTEND;VALUE=DATE:20170201
DTSTAMP:20260404T003255
CREATED:20170130T234027Z
LAST-MODIFIED:20170130T204417Z
UID:1643-1485820800-1485907199@www.crossfitsegrate.com
SUMMARY:Martedì 31 Gennaio
DESCRIPTION:Gymnastics \nEMOM 10’\nOdd 5 Weighted Chin Up\nEven Plank – 40” \nWOD \nAMRAP 12’\n7 Hang Power Snatch @ 50/35 Kg \n7 Over the Bar Burpees\n7 Pull Up
URL:http://www.crossfitsegrate.com/event/martedi-31-gennaio/
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=Europe/Rome:20170201T080000
DTEND;TZID=Europe/Rome:20170201T170000
DTSTAMP:20260404T003255
CREATED:20170201T064226Z
LAST-MODIFIED:20170201T065329Z
UID:1644-1485936000-1485968400@www.crossfitsegrate.com
SUMMARY:Mercoledì 1 Febbraio
DESCRIPTION:WL \nSplit Jerk from rack 2-3 reps x 6 sets @climbing holding top pos of each rep 2” \nWOD \n4 Intervals 90”ON\, 90” OFF\n250/150mt Row\nInterval1- Max KB Swing @32/24Kg\nInterval2- Max Perfect push Up \nInterval3- Max KB Swing @32/24Kg \nInterval4- Max Perfect push Up
URL:http://www.crossfitsegrate.com/event/1644/
END:VEVENT
END:VCALENDAR