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PRODID:-//Crossfit Segrate - ECPv6.15.15//NONSGML v1.0//EN
CALSCALE:GREGORIAN
METHOD:PUBLISH
X-WR-CALNAME:Crossfit Segrate
X-ORIGINAL-URL:http://www.crossfitsegrate.com
X-WR-CALDESC:Eventi per Crossfit Segrate
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X-Robots-Tag:noindex
X-PUBLISHED-TTL:PT1H
BEGIN:VTIMEZONE
TZID:Europe/Rome
BEGIN:DAYLIGHT
TZOFFSETFROM:+0100
TZOFFSETTO:+0200
TZNAME:CEST
DTSTART:20170326T010000
END:DAYLIGHT
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TZOFFSETFROM:+0200
TZOFFSETTO:+0100
TZNAME:CET
DTSTART:20171029T010000
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BEGIN:DAYLIGHT
TZOFFSETFROM:+0100
TZOFFSETTO:+0200
TZNAME:CEST
DTSTART:20180325T010000
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TZOFFSETFROM:+0200
TZOFFSETTO:+0100
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DTSTART:20181028T010000
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BEGIN:DAYLIGHT
TZOFFSETFROM:+0100
TZOFFSETTO:+0200
TZNAME:CEST
DTSTART:20190331T010000
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BEGIN:STANDARD
TZOFFSETFROM:+0200
TZOFFSETTO:+0100
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DTSTART:20191027T010000
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END:VTIMEZONE
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180214
DTEND;VALUE=DATE:20180215
DTSTAMP:20260403T232107
CREATED:20180214T084106Z
LAST-MODIFIED:20180214T092433Z
UID:2096-1518566400-1518652799@www.crossfitsegrate.com
SUMMARY:MERCOLEDI' 14/02/2018
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nWL\nA- Hang Muscle Snatch + Snatch balance 5 x 5+5 @ empty bb or light weight \nB- Squat Snatch – 1RM of the day in 12’ \nWOD:\n3 Rounds of:\n30M / 20W Cal Row \n20 KB Swing @24/16Kg \n15 Pull Ups
URL:http://www.crossfitsegrate.com/event/mercoledi-14022018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180213
DTEND;VALUE=DATE:20180214
DTSTAMP:20260403T232107
CREATED:20180212T230136Z
LAST-MODIFIED:20180211T185552Z
UID:2095-1518480000-1518566399@www.crossfitsegrate.com
SUMMARY:MARTEDI' 13/02/2018
DESCRIPTION:WOD\nAMRAP 25’\n400mt Run\n-then-\n3 rounds:\n10 Hang Power Clean @50/35kg \n10 Box jump over
URL:http://www.crossfitsegrate.com/event/martedi-13022018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180212
DTEND;VALUE=DATE:20180213
DTSTAMP:20260403T232107
CREATED:20180211T230132Z
LAST-MODIFIED:20180211T185222Z
UID:2094-1518393600-1518479999@www.crossfitsegrate.com
SUMMARY:LUNEDI' 12/02/2018
DESCRIPTION:MIDLINE \n15′ EMOM\n30” V Ups \n1’ Plank Hold \n1’ rest \nWOD:\n8’ AMRAP of: \n10 SDHP @ 35/25 Kg \n7 Push Ups \n-rest 2’- \n8’ AMRAP of: \n10 Power Snatch @ 35/25 Kg \n7  lateral bar burpees
URL:http://www.crossfitsegrate.com/event/lunedi-12022018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180210
DTEND;VALUE=DATE:20180211
DTSTAMP:20260403T232107
CREATED:20180209T230157Z
LAST-MODIFIED:20180209T212130Z
UID:2093-1518220800-1518307199@www.crossfitsegrate.com
SUMMARY:SABATO 10/02/2018
DESCRIPTION:TEAM WOD of 2:\nComplete\, switching as needed (if permitted): \n100 Synchronized Sit Up \n100 Hang Power Clean & Push Press @ 35/25Kg \n100 Synchronized Down & Ups \n100 Back Squat @ 30/25Kg
URL:http://www.crossfitsegrate.com/event/sabato-10022018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180209
DTEND;VALUE=DATE:20180210
DTSTAMP:20260403T232107
CREATED:20180208T230153Z
LAST-MODIFIED:20180208T191902Z
UID:2088-1518134400-1518220799@www.crossfitsegrate.com
SUMMARY:VENERDI' 09/02/2018
DESCRIPTION:STRENGTH & GYM STRENGTH: \n\n\n\n\nA1- Front Squat  4x 5 reps @climbing \nA2- Weighted Push Up (plate on lower back )4 x 6-8 \nA3 – Weighted Chin Ups 4 x 5 @ climbing\nRest 60” \n\n\n\n\nWOD:\nFor Time:\n4 Rounds of: \n12 Thruster @40/30Kg \n12 M / 7 W Pull Up \n\n\n\n\n 
URL:http://www.crossfitsegrate.com/event/venerdi-09022018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180208
DTEND;VALUE=DATE:20180209
DTSTAMP:20260403T232107
CREATED:20180207T230142Z
LAST-MODIFIED:20180204T162846Z
UID:2087-1518048000-1518134399@www.crossfitsegrate.com
SUMMARY:GIOVEDI' 8/02/2018
DESCRIPTION: GYMNASTIC STRENGTH \n3 SET OF: \n10 ONE ARM RING ROW (DX/SX) \n10 ONE LEG DB DEADLIFT ( DX/SX) \nWOD:\n5 Round for time for max reps every station: \n1’ Max Cal ROW (50”)\n1’ KB SDHP @32/24 kg\n1’ Pull Ups\n1’ Air Squat\n1’ Rest
URL:http://www.crossfitsegrate.com/event/giovedi-8022018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180207
DTEND;VALUE=DATE:20180208
DTSTAMP:20260403T232107
CREATED:20180206T230121Z
LAST-MODIFIED:20180204T162036Z
UID:2086-1517961600-1518047999@www.crossfitsegrate.com
SUMMARY:MERCOLEDI' 7/02/2018
DESCRIPTION:WL\nPush Press -5RM from the ground – 10’ \nWOD:\nAMRAP 12’\n12 Hang P.clean @ 50/35 Kg \n6  Push Jerk @50/35 Kg \n12 TTB
URL:http://www.crossfitsegrate.com/event/mercoledi-7022018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180206
DTEND;VALUE=DATE:20180207
DTSTAMP:20260403T232107
CREATED:20180205T230109Z
LAST-MODIFIED:20180205T195842Z
UID:2085-1517875200-1517961599@www.crossfitsegrate.com
SUMMARY:MARTEDI' 6/02/2018
DESCRIPTION:GYMNASTICS\n15’ EMOM\nMin 1 – 40” handstand hold ( facing wall) \nMin 2 – Lateral side plank hold – 30”+30” \nMin 3 – 10 BB  Pause GoodMorning \nWOD:\n30/20/10\nBox Jump Over \nAlt Arm DB Snatch@25/15Kg
URL:http://www.crossfitsegrate.com/event/martedi-6022018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180205
DTEND;VALUE=DATE:20180206
DTSTAMP:20260403T232107
CREATED:20180204T230120Z
LAST-MODIFIED:20180204T155625Z
UID:2082-1517788800-1517875199@www.crossfitsegrate.com
SUMMARY:LUNEDI' 5/02/2018
DESCRIPTION:WL & GYM STRENGTH:\nA1- Squat clean from the ground 5 x 3 @ climbing \nA2- Strict Ring Dip 5 x 4-6 (for beginners 12 Push ups) \nRest 60” \nWOD:\nAMRAP 15’\n3 Bar MU/ 6 C2B/ 9 Pull ups \n12 Back Squat @ 40/30 Kg \n10 Burpees
URL:http://www.crossfitsegrate.com/event/lunedi-5022018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180203
DTEND;VALUE=DATE:20180204
DTSTAMP:20260403T232107
CREATED:20180202T230132Z
LAST-MODIFIED:20180201T200926Z
UID:2081-1517616000-1517702399@www.crossfitsegrate.com
SUMMARY:SABATO 3/02/2018
DESCRIPTION:TEAM WOD OF 2 \nComplete as a team\, switch as needed \n\n\n\n\n120 Med Ball Clean @ 9/6 Kg\n600mt KBs Farmer carry @ 24/16 Kg (switch every 200)\n120 Box Jump\n600mt KBs Farmer carry @ 24/16 Kg (switch every 200)\n120 KB Swing #24/16kg\n600mt Run with Med Ball on shoulder @9/6 Kg (switch every 200)
URL:http://www.crossfitsegrate.com/event/sabato-3022018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180202
DTEND;VALUE=DATE:20180203
DTSTAMP:20260403T232107
CREATED:20180201T230126Z
LAST-MODIFIED:20180201T195241Z
UID:2077-1517529600-1517615999@www.crossfitsegrate.com
SUMMARY:VENERDI' 2/02/2018
DESCRIPTION:DEADLIFT: 10′ EMOM\n\n\n\n\n5 Reps T/GO #SAME WEIGHT\n\n\n\n\n\n\n\n\n  \n WOD for time \n60 Cal row \n50 Sit Ups \n40 Over Head Walking Lunge @20/10 kg PLATE \n30 R.swing @24/16 kg \n20 TTB
URL:http://www.crossfitsegrate.com/event/venerdi-2022018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180201
DTEND;VALUE=DATE:20180202
DTSTAMP:20260403T232107
CREATED:20180131T230136Z
LAST-MODIFIED:20180128T170525Z
UID:2076-1517443200-1517529599@www.crossfitsegrate.com
SUMMARY:GIOVEDI' 1/02/2018
DESCRIPTION:WOD:\nAMRAP 30’:\n30 DU or 90 SU\n15 Bar Facing Burpees ( new rx standard)\n10 Push Press @ 35/25 Kg\n5 Bar Muscle Ups or 10 M / 6 W Pull Ups
URL:http://www.crossfitsegrate.com/event/giovedi-1022018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180131
DTEND;VALUE=DATE:20180201
DTSTAMP:20260403T232107
CREATED:20180130T230124Z
LAST-MODIFIED:20180128T170252Z
UID:2075-1517356800-1517443199@www.crossfitsegrate.com
SUMMARY:MERCOLEDI' 31/01/2018
DESCRIPTION:GYMNASTICS\nHSPU Kipping review and practice:\nEMOM 10’\nOdd Kipping HSPU 3-5 or max effort unbroken for advanced \nEven Double Unders practice  for 30 ” ( for advanced 30” max effort) \nWOD:\n3-6-9-12-15 Reps of:\nDB Hang Power Clean & Push Press @ 20/10 Kg \nCal Row \nBurpees
URL:http://www.crossfitsegrate.com/event/mercoledi-31012018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180130
DTEND;VALUE=DATE:20180131
DTSTAMP:20260403T232107
CREATED:20180129T230144Z
LAST-MODIFIED:20180128T165640Z
UID:2074-1517270400-1517356799@www.crossfitsegrate.com
SUMMARY:MARTEDI' 30/01/2018
DESCRIPTION:STRENGTH & GYM STRENGTH: \n4 set\nA1- Strict Press behind Neck snatch grip 3  @ climbing \nA2- 1-Arm-DB Row 5 each arm \nA3- Parallette pass through 8-10\nRest 60” \nWOD:\n10 Rounds of:\n5 Wall Ball@9/6Kg\n4 Power snatch @ 60/40kg\n3 OHS @ 60/40 Kg
URL:http://www.crossfitsegrate.com/event/martedi-30012018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180129
DTEND;VALUE=DATE:20180130
DTSTAMP:20260403T232107
CREATED:20180128T230145Z
LAST-MODIFIED:20180128T202422Z
UID:2073-1517184000-1517270399@www.crossfitsegrate.com
SUMMARY:LUNEDI' 29/01/2018
DESCRIPTION:WL \n-Split Jerk  – 3 reps holding top pos 2” x 6 sets @ climbing \nWOD:\nAMRAP 10′\n10 KB SDHP @32/24Kg \n10 Burpees Box jump Overs ( New RX standard)
URL:http://www.crossfitsegrate.com/event/lunedi-29012018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180127
DTEND;VALUE=DATE:20180128
DTSTAMP:20260403T232107
CREATED:20180126T230156Z
LAST-MODIFIED:20180125T160208Z
UID:2071-1517011200-1517097599@www.crossfitsegrate.com
SUMMARY:SABATO 27/01/2018
DESCRIPTION:TEAM WOD of 3:\nAMRAP 8’\, I GO-YOU GO every round: \n8 SDHP @ 40/30 Kg\n8 Back Squat @ 40/30 Kg\n-2’ Rest- \nAMRAP 8’\, I GO-YOU GO every round: \n4 M / 2 W Strict Chin Up\n8 Burpees\n12 DU or 30 SU\n8 V ups\n-2’ rest-\nAMRAP 8’\, I GO-YOU GO every round: \n10 GTOH Plate @20/15kg\n100mt Run Sprint
URL:http://www.crossfitsegrate.com/event/sabato-27012018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180126
DTEND;VALUE=DATE:20180127
DTSTAMP:20260403T232107
CREATED:20180125T230129Z
LAST-MODIFIED:20180125T155621Z
UID:2070-1516924800-1517011199@www.crossfitsegrate.com
SUMMARY:VENERDI' 26/01/2018
DESCRIPTION:WL\nA- Hang Squat Snatch – 2RM in 12’ \nWOD:\n3 Intervals 3’ON\, 2’OFF AMRAP\n10 DB Burpees @20/10kg \n10 M / 6 W Pull Ups \n30 DU or 75 SU
URL:http://www.crossfitsegrate.com/event/venerdi-26012018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180125
DTEND;VALUE=DATE:20180126
DTSTAMP:20260403T232107
CREATED:20180124T230100Z
LAST-MODIFIED:20180121T164628Z
UID:2068-1516838400-1516924799@www.crossfitsegrate.com
SUMMARY:GIOVEDI' 25/01/2018
DESCRIPTION:PUSH and PULL STRENGTH:  \nA1- Strict Press 4 x 6-8\nA2- Strict Pull Ups 4 x 8-10 \n60” Rest \nWOD:\nTEAM WOD of 2\nAMRAP 18’ -I go you go as needed \n25 Cal Row\n25 Push Jerk @50/35Kg\n25 Wall Balls@9/6Kg
URL:http://www.crossfitsegrate.com/event/giovedi-25012018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180124
DTEND;VALUE=DATE:20180125
DTSTAMP:20260403T232107
CREATED:20180123T230122Z
LAST-MODIFIED:20180121T164230Z
UID:2067-1516752000-1516838399@www.crossfitsegrate.com
SUMMARY:MERCOLEDI' 24/01/2018
DESCRIPTION:WOD:\n6 Rounds of:\n-400mt Run\n-20 M/15 W Push up H/Off\n-10 KB Swing @ 32/24 Kg\n-5 Hang Power Clean @70/50Kg
URL:http://www.crossfitsegrate.com/event/mercoledi-24012018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180123
DTEND;VALUE=DATE:20180124
DTSTAMP:20260403T232107
CREATED:20180122T230101Z
LAST-MODIFIED:20180121T162221Z
UID:2066-1516665600-1516751999@www.crossfitsegrate.com
SUMMARY:MARTEDI' 23/01/2018
DESCRIPTION:GYMNASTICS Skills \nKIPPING TTB \nWOD:\n5 Rounds of:\n10 Deadlift @70/50 kg \n7 Box jump overs \n5 TTB
URL:http://www.crossfitsegrate.com/event/martedi-23012018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180122
DTEND;VALUE=DATE:20180123
DTSTAMP:20260403T232107
CREATED:20180121T230130Z
LAST-MODIFIED:20180121T194709Z
UID:2065-1516579200-1516665599@www.crossfitsegrate.com
SUMMARY:LUNEDI' 22/01/2018
DESCRIPTION:  \nEMOM 12′ \nODD: 6-10 BURPEES \nEVEN 10 KB GOBLET SQUAT #24/16 \nWOD:\n5 INTERVALS 1’30” ON/1’30 OFF \n15KB SWING #32/24 \nME DU
URL:http://www.crossfitsegrate.com/event/lunedi-22012018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180120
DTEND;VALUE=DATE:20180121
DTSTAMP:20260403T232107
CREATED:20180119T230148Z
LAST-MODIFIED:20180119T203740Z
UID:2062-1516406400-1516492799@www.crossfitsegrate.com
SUMMARY:SABATO 20/01/2018
DESCRIPTION:SATURDAY TEAM WOD of 2 Switch as needed \nFor time complete:\n100 Squat Clean@50/35Kg\n80 V Ups\n60 Burpees Box jump over\n40 SDHP @50/35Kg\n20 Wall climb\n100 DU
URL:http://www.crossfitsegrate.com/event/sabato-20012018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180119
DTEND;VALUE=DATE:20180120
DTSTAMP:20260403T232107
CREATED:20180118T230129Z
LAST-MODIFIED:20180118T202615Z
UID:2061-1516320000-1516406399@www.crossfitsegrate.com
SUMMARY:VENERDI' 19/01/2018
DESCRIPTION:WL\nPush Jerk + Split Jerk – EMOM 12’ – 2+1 /1+2 (alterna ogni minuto) – lavoro tecnico \nWOD\n5 Rounds of:\n10 m / 6 w Pull Ups \n12 DBs Push Jerk (not Push Press)@20/10Kg \n30 alt DBs lunges @20/10Kg
URL:http://www.crossfitsegrate.com/event/venerdi-19012018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180118
DTEND;VALUE=DATE:20180119
DTSTAMP:20260403T232107
CREATED:20180117T230123Z
LAST-MODIFIED:20180116T165315Z
UID:2060-1516233600-1516319999@www.crossfitsegrate.com
SUMMARY:GIOVEDI' 18/01/2018
DESCRIPTION:WOD \n6 Intervals 2’ ON/2’ OFF (AMRAP): \n200mt Run \n12-15 Wall ball @9/6Kg \nME KB Swing@24/16Kg
URL:http://www.crossfitsegrate.com/event/giovedi-18012018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180117
DTEND;VALUE=DATE:20180118
DTSTAMP:20260403T232107
CREATED:20180116T230119Z
LAST-MODIFIED:20180116T164142Z
UID:2059-1516147200-1516233599@www.crossfitsegrate.com
SUMMARY:MERCOLEDI' 17/01/2018
DESCRIPTION:WOD\nAMRAP 30’ \n30 Burpees \n50 Double Unders \n30 box Jump overs \n50 Double Unders \n30 m / 20 w Calories Row \n50 Double Unders \n30 DB Hang power Clean & Push Press@20/10Kg \n50 Double Unders
URL:http://www.crossfitsegrate.com/event/mercoledi-17012018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180116
DTEND;VALUE=DATE:20180117
DTSTAMP:20260403T232107
CREATED:20180115T230125Z
LAST-MODIFIED:20180115T201826Z
UID:2058-1516060800-1516147199@www.crossfitsegrate.com
SUMMARY:MARTEDI' 16/01/2018
DESCRIPTION:Gym EMOM 12’\nMin 1 – Rope climb \nMin2 – HS Hold Facing the wall – 20”-30” \nMin3 – GHD Hip Extensions – 8-10 reps \nWOD\nFor time:\n200mt Run \n12 Deadlift @70/45Kg \n15 Push Up h/off \n400mt Run \n9 Deadlift @90/65Kg \n15 Push Up h/off \n600mt Run \n6 Deadlift @100/75Kg \n15 Push Up h/off
URL:http://www.crossfitsegrate.com/event/martedi-16012018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180115
DTEND;VALUE=DATE:20180116
DTSTAMP:20260403T232107
CREATED:20180114T230116Z
LAST-MODIFIED:20180114T195811Z
UID:2057-1515974400-1516060799@www.crossfitsegrate.com
SUMMARY:LUNEDI' 15/01/2018
DESCRIPTION:Gymnastic & Strength\n3 Sets of:\nA1- Back Squat  4 x 5-4-3-3 @climbing \nA2- V Ups reps 15-20 \nWOD\n12’AMRAP:\n9 Squat Snatch @ 40/30Kg\n6 TTB\n3 Bar muscle Ups or Strict Chin ups
URL:http://www.crossfitsegrate.com/event/lunedi-15012018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180112
DTEND;VALUE=DATE:20180113
DTSTAMP:20260403T232107
CREATED:20180111T230136Z
LAST-MODIFIED:20180111T184232Z
UID:2054-1515715200-1515801599@www.crossfitsegrate.com
SUMMARY:VENERDI' 12/01/2018
DESCRIPTION:Gymnastic & Strength\n4 Sets of:\nA1- Bench Press – stop 2” on chest – reps 5@climbing \nA2- Strict Pull ups reps – Max Reps \nA3- Plank hold on elbow – 60-90” \n-rest 60-90” \nWOD\n5 Rounds of:\n7 OTB Burpees \n7 Hang Power Snatch @50/35Kg \n7 TTB
URL:http://www.crossfitsegrate.com/event/venerdi-12012018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180111
DTEND;VALUE=DATE:20180112
DTSTAMP:20260403T232107
CREATED:20180110T230154Z
LAST-MODIFIED:20180109T135927Z
UID:2053-1515628800-1515715199@www.crossfitsegrate.com
SUMMARY:GIOVEDI' 11/01/2018
DESCRIPTION:WOD\n6 Intervals 3’ ON\, 2’ OFF AMRAP: \n-5 KB SDHP @ 32/24 Kg \n-7 KB Swing @ 32/24 Kg \n-9 Box Jump \n-12 Air Squat
URL:http://www.crossfitsegrate.com/event/giovedi-11012018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180110
DTEND;VALUE=DATE:20180111
DTSTAMP:20260403T232107
CREATED:20180109T230110Z
LAST-MODIFIED:20180109T135645Z
UID:2052-1515542400-1515628799@www.crossfitsegrate.com
SUMMARY:MERCOLEDI' 10/01/2018
DESCRIPTION:Gym Skills\nHSPU Kipping\nEMOM 10’: 2-4 reps for quality \nWOD\nAMRAP 12’:\n3-6-9-12-.. \n-OHS @ 40/30Kg \n-30 DU/ 90 SU
URL:http://www.crossfitsegrate.com/event/mercoledi-10012018/
END:VEVENT
END:VCALENDAR