BEGIN:VCALENDAR
VERSION:2.0
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
REFRESH-INTERVAL;VALUE=DURATION:PT1H
X-Robots-Tag:noindex
X-PUBLISHED-TTL:PT1H
BEGIN:VTIMEZONE
TZID:Europe/Rome
BEGIN:DAYLIGHT
TZOFFSETFROM:+0100
TZOFFSETTO:+0200
TZNAME:CEST
DTSTART:20140330T010000
END:DAYLIGHT
BEGIN:STANDARD
TZOFFSETFROM:+0200
TZOFFSETTO:+0100
TZNAME:CET
DTSTART:20141026T010000
END:STANDARD
BEGIN:DAYLIGHT
TZOFFSETFROM:+0100
TZOFFSETTO:+0200
TZNAME:CEST
DTSTART:20150329T010000
END:DAYLIGHT
BEGIN:STANDARD
TZOFFSETFROM:+0200
TZOFFSETTO:+0100
TZNAME:CET
DTSTART:20151025T010000
END:STANDARD
BEGIN:DAYLIGHT
TZOFFSETFROM:+0100
TZOFFSETTO:+0200
TZNAME:CEST
DTSTART:20160327T010000
END:DAYLIGHT
BEGIN:STANDARD
TZOFFSETFROM:+0200
TZOFFSETTO:+0100
TZNAME:CET
DTSTART:20161030T010000
END:STANDARD
END:VTIMEZONE
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150912
DTEND;VALUE=DATE:20150913
DTSTAMP:20260403T224558
CREATED:20150911T220827Z
LAST-MODIFIED:20150911T161051Z
UID:988-1442016000-1442102399@www.crossfitsegrate.com
SUMMARY:Sabato 12 Settembre
DESCRIPTION:Ci vediamo a Segrate Expo presso il centro parco di via San Rocco 1 ! \n  \nTEAM WOD of 2 5 Rounds for time of: \n30 Syncronized Air Squat \n15mt I GO-YOU GO Bear Crawl \n20 Syncronized Push Ups \n15mt I GO-YOU GO Bear Crawl \n10 Syncronized Burpees \n15mt I GO-YOU GO Bear Crawl
URL:http://www.crossfitsegrate.com/event/sabato-12-settembre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150914
DTEND;VALUE=DATE:20150915
DTSTAMP:20260403T224558
CREATED:20150913T220319Z
LAST-MODIFIED:20150913T140509Z
UID:993-1442188800-1442275199@www.crossfitsegrate.com
SUMMARY:14 Settembre
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility\nWL\nPOWER CLEAN – 1 RM of the Day \nWOD\nDrop Down to 50-65% 1RM PW CL\n-Then-\nFor time:\n15-12-9-6-3 reps of PW Clean\nEvery set do 1 Round of Cindy
URL:http://www.crossfitsegrate.com/event/14-settembre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150915
DTEND;VALUE=DATE:20150916
DTSTAMP:20260403T224558
CREATED:20150914T220138Z
LAST-MODIFIED:20150914T163849Z
UID:994-1442275200-1442361599@www.crossfitsegrate.com
SUMMARY:Martedi 15 Settembre
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nGYM STRENGTH & BB STRENGTH\n4 Sets of:\nA1- DB Russian Step Up – 8 Reps\nA2- GHD Hip&Back Extension – 8 Reps\nA3- BB Good Morning @ empty BB – 12 \nWOD\n5 Intervals 2’ON\, 2’OFF\n10 Ball Clean @ 9/6Kg\n10 Wall Ball @ 9/6Kg
URL:http://www.crossfitsegrate.com/event/martedi-15-settembre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150916
DTEND;VALUE=DATE:20150917
DTSTAMP:20260403T224558
CREATED:20150915T220155Z
LAST-MODIFIED:20150914T165022Z
UID:995-1442361600-1442447999@www.crossfitsegrate.com
SUMMARY:Mercoledi 16 Settembre
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility\nGYM STRENGTH & BB STRENGTH\n4 Stets of:\nA1-Bench Press – 6 reps\nA2-Side plank hold – 30” each side\nA3- 1-Arm DB Row – 6 Reps \nWOD\nAMRAP 9′\n9 DB Thruster @ 20/10 kg\n9 Cal Row\n15 DU
URL:http://www.crossfitsegrate.com/event/mercoledi-16-settembre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150917
DTEND;VALUE=DATE:20150918
DTSTAMP:20260403T224558
CREATED:20150916T220128Z
LAST-MODIFIED:20150914T165118Z
UID:996-1442448000-1442534399@www.crossfitsegrate.com
SUMMARY:Giovedi 17 Settembre
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nWOD\nAMRAP 20′\n400mt Run\n-then-\n3 Rounds of:\n5 Push Press @ 45/25 Kg\n7 TTB\n15 DU
URL:http://www.crossfitsegrate.com/event/giovedi-17-settembre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150918
DTEND;VALUE=DATE:20150919
DTSTAMP:20260403T224558
CREATED:20150917T220131Z
LAST-MODIFIED:20150918T065157Z
UID:997-1442534400-1442620799@www.crossfitsegrate.com
SUMMARY:Venerdi 18 Settembre
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nGYM SKILLS\nSTRICT MUSCLE UP \nWOD\nEMOM 18′\n-min1 C2B/ Pull Up– 5/7 Reps\n-min2 Burpees Box jump – 8/10 Reps\n-min3 Parallette Pass Through – 8/10 Reps
URL:http://www.crossfitsegrate.com/event/venerdi-18-settembre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150919
DTEND;VALUE=DATE:20150920
DTSTAMP:20260403T224558
CREATED:20150918T220114Z
LAST-MODIFIED:20150914T165431Z
UID:998-1442620800-1442707199@www.crossfitsegrate.com
SUMMARY:SABATO 19/09/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nTEAM WOD of 2\nSwitch as needed and complete:\n50 HSPU/Wall Climb\n50 Deadlift @ 80/50 Kg\n50 K2E\n50 Push Jerk @ 40/25 Kg\n50 Burpees Plate @ 20 Kg\n1K Run in pair
URL:http://www.crossfitsegrate.com/event/sabato-190915/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150921
DTEND;VALUE=DATE:20150922
DTSTAMP:20260403T224558
CREATED:20150920T220206Z
LAST-MODIFIED:20150918T070508Z
UID:1001-1442793600-1442879999@www.crossfitsegrate.com
SUMMARY:Lunedi 21 Settembre
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nGYM STRENGTH & BB STRENGTH\n5 Sets of:\nA1- DB Cuban Rotation – 8/10 Reps\nA2- Around the world on floor – 8/10 Each side \nWOD\n3 Rounds of:\n15 Hang Power Clean & Press @ 50/30 Kg\n15 Burpees OTB
URL:http://www.crossfitsegrate.com/event/lunedi-21-settembre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150922
DTEND;VALUE=DATE:20150923
DTSTAMP:20260403T224558
CREATED:20150921T220137Z
LAST-MODIFIED:20150920T112513Z
UID:1002-1442880000-1442966399@www.crossfitsegrate.com
SUMMARY:Martedi 22 Settembre
DESCRIPTION:Warm up 10′ Group Dynamics and Monility \nGYM SKILLS: Kipping Ring Dip \nWOD AMRAP 15′ \n5 Ring Dip / Perfect gym push Ups \n6 Goblet Squat 24/16kg \n7 C2B/ Pull Up \n200mt Run
URL:http://www.crossfitsegrate.com/event/martedi-22-settembre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150923
DTEND;VALUE=DATE:20150924
DTSTAMP:20260403T224558
CREATED:20150922T220736Z
LAST-MODIFIED:20150922T194706Z
UID:1004-1442966400-1443052799@www.crossfitsegrate.com
SUMMARY:Mercoledi 23 Settembre
DESCRIPTION:WARM UP 10’ Groups Dynamics & Mobility \nSKILLS: KB Snatch \nWOD: \n4 Intervals 3’ON\, 2’OFF \nAMRAP \n40 DU / 80 SU \n8 KB Snatch alt arm @ 24/12 Kg \n10 Box Jump Overs
URL:http://www.crossfitsegrate.com/event/mercoledi-23-settembre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150924
DTEND;VALUE=DATE:20150925
DTSTAMP:20260403T224558
CREATED:20150923T220119Z
LAST-MODIFIED:20150923T203301Z
UID:1005-1443052800-1443139199@www.crossfitsegrate.com
SUMMARY:Giovedì 24 Settembre
DESCRIPTION:WARM UP 10’ Groups Dynamics & Mobility \nGYM STRENGTH & BB STRENGTH \n4 Sets of: \nA1- Front Squat hold bottom pos 3” – 3 Reps \nA2- GHD Back Extensions – 8 Reps \nA3- Tuck Hold hang on bar – 30” \nWOD From “Team Series Event 7” \n21-15-9 Reps of: \nOHS @ 50/35 Kg \nTTB
URL:http://www.crossfitsegrate.com/event/giovedi-24-settembre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150925
DTEND;VALUE=DATE:20150926
DTSTAMP:20260403T224558
CREATED:20150924T220108Z
LAST-MODIFIED:20150924T195150Z
UID:1006-1443139200-1443225599@www.crossfitsegrate.com
SUMMARY:Venerdì 25 Settembre
DESCRIPTION:WARM UP 10’ Groups Dynamics & Mobility \nWOD For time: \n25 Wall Ball @ 9/6Kg \n400mt Run \n25 Deadlift @ 80/50 Kg \n400mt Run \n25 KB russian swing @ 24/16 Kg \n400mt Run \n25 V-up/ tuck crunch \n400mt Run
URL:http://www.crossfitsegrate.com/event/venerdi-25-settembre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150926
DTEND;VALUE=DATE:20150927
DTSTAMP:20260403T224558
CREATED:20150925T220159Z
LAST-MODIFIED:20150925T130358Z
UID:1010-1443225600-1443311999@www.crossfitsegrate.com
SUMMARY:
DESCRIPTION:WARM UP 10’ Groups Dynamics & Mobility \nTEAM WOD of 2 \nAMRAP 7′ \n8 DB Snatch alt arm @ 20/10 Kg \n8 DB (1 in front) Front Rack Lunges @ 20/10 Kg \n-Rest 3′- \nAMRAP 7′ \n5 Chin Ups Strict \n7 Strict Press @ 30/15 Kg \n-Rest 3′ \n– AMRAP 7′ \n5 Cal Row \n5 Burpees over the row
URL:http://www.crossfitsegrate.com/event/1010/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150928
DTEND;VALUE=DATE:20150929
DTSTAMP:20260403T224558
CREATED:20150927T220133Z
LAST-MODIFIED:20150928T083943Z
UID:1011-1443398400-1443484799@www.crossfitsegrate.com
SUMMARY:Lunedì 28 Settembre
DESCRIPTION:WARM UP 10’ Groups Dynamics & Mobility \nGYM STRENGTH STRICT HSPU \nWOD \n6 Intervals 2’ON\, 2’OFF \n100mt Run \n7 Back Squat From the ground @ 50/ 35 Kg \nME HSPU /push ups
URL:http://www.crossfitsegrate.com/event/lunedi-28-settembre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150929
DTEND;VALUE=DATE:20150930
DTSTAMP:20260403T224558
CREATED:20150928T220121Z
LAST-MODIFIED:20150928T113922Z
UID:1014-1443484800-1443571199@www.crossfitsegrate.com
SUMMARY:MARTEDI 29/09/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nGYM STRENGTH & BB STRENGTH\n4/5 Sets of:\nA1- KB 1 Leg Deadlift – 10 each leg\nA2- Ring Rows – 6/8\nA3- 1Leg V Ups – 10 each side \nWOD\nIn 10′ Ladder Up of:\nReps 2\,4\,6\,8… Power Snatch @ 35/25 Kg\nReps 5\,10\,15\,… DU (SU 10\,20\,30\,…)
URL:http://www.crossfitsegrate.com/event/martedi-290915/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150930
DTEND;VALUE=DATE:20151001
DTSTAMP:20260403T224558
CREATED:20150929T220102Z
LAST-MODIFIED:20150928T114444Z
UID:1015-1443571200-1443657599@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 30/09/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nWOD\nAMRAP 30′\n800mt Run /750 Row (alt every round)\n60mt Bear Crawl\n-then-\n3 Rounds of:\n6/8 Ring Push Ups / Push Ups\n12 Tuck Crunch\n15 GTOH Plate @ 20/15 Kg
URL:http://www.crossfitsegrate.com/event/mercoledi-300915/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151001
DTEND;VALUE=DATE:20151002
DTSTAMP:20260403T224558
CREATED:20150930T220159Z
LAST-MODIFIED:20150930T191850Z
UID:1016-1443657600-1443743999@www.crossfitsegrate.com
SUMMARY:GIOVEDI 01/10/2015
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nWL: POWER CLEAN\nEMOM 8′ – 3-4 Reps in Cycling style @ across weight \nWOD:\n4 Rounds – all out\, rest 90” between rounds\n12 Box Jump Overs\n12 Power Clean @ 60/40 Kg\n12 Cal Row
URL:http://www.crossfitsegrate.com/event/giovedi-01102015/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151002
DTEND;VALUE=DATE:20151003
DTSTAMP:20260403T224558
CREATED:20151001T220103Z
LAST-MODIFIED:20151001T185607Z
UID:1017-1443744000-1443830399@www.crossfitsegrate.com
SUMMARY:VENERDI 02/10/2015
DESCRIPTION:WARM UP:\n10’ Groups Dynamics \nGYM STRENGTH & BB STRENGTH:\nA1- Front Squat 4 x 5\nA2- 1-Arm DB or KB Strict Press- 4 x 6-8 each arm hold top pos 3” each rep \nWOD:\n5′ AMRAP:\nMax Burpees\n-rest 5′-\n5’AMRAP:\n10 KB American Swing @ 24/16 Kg\n10 Abmat Sit Ups
URL:http://www.crossfitsegrate.com/event/venerdi-02102015/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151003
DTEND;VALUE=DATE:20151004
DTSTAMP:20260403T224558
CREATED:20151002T220154Z
LAST-MODIFIED:20150930T192155Z
UID:1018-1443830400-1443916799@www.crossfitsegrate.com
SUMMARY:SABATO 03/10//2015
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nTEAM WOD of 3:\nAll Team must complete- switch as needed:\n120 1-arm DB Snatch @ 20/10 Kg\n120 SDHP @ 35/25 Kg\n120 Back Rack Lunges @ 35/25 Kg\n120 Deadlift @ 35/25 Kg\n1200mt 1-Arm-DB-Farmer-Carry (switch member every 200mt- 100 DX\,100 SX)
URL:http://www.crossfitsegrate.com/event/sabato-03102015/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151005
DTEND;VALUE=DATE:20151006
DTSTAMP:20260403T224558
CREATED:20151004T220605Z
LAST-MODIFIED:20151004T064940Z
UID:1020-1444003200-1444089599@www.crossfitsegrate.com
SUMMARY:Lunedì 5 Ottobre
DESCRIPTION:WARM UP: 10’ Groups Dynamics & Mobility \nWL: 3 Position Snatch \nEvery minute for 10′ minute \n1 Low hang Snatch (full squat) \n1 Mid thigh Snatch (full squat) \n1 High Hang Snatch (full squat) \n-Hold catch position 3” each rep- \nWOD: \nAMRAP 15′: 12 OHS @ 45/30Kg \n400mt Run
URL:http://www.crossfitsegrate.com/event/lunedi-5-ottobre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151007
DTEND;VALUE=DATE:20151008
DTSTAMP:20260403T224558
CREATED:20151005T220104Z
LAST-MODIFIED:20151005T101658Z
UID:1021-1444176000-1444262399@www.crossfitsegrate.com
SUMMARY:MARTEDI 06/10//2015
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nGYM:\nRope Climb- SKILLS\nWOD:\n8’AMRAP:\nLadder Up 2-4-6-8-…\nPush Jerk @ 50/35 Kg\nK2E\n-Every round do 20 DU or 40 SU
URL:http://www.crossfitsegrate.com/event/martedi-06102015/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151007
DTEND;VALUE=DATE:20151008
DTSTAMP:20260403T224558
CREATED:20151006T220153Z
LAST-MODIFIED:20151007T124059Z
UID:1022-1444176000-1444262399@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 07/10//2015
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nGYM STRENGTH & BB STRENGTH:\nA1- Back Squat – 4 x 6\nA2- Strict Pull Up holding chin over the bar 2” – 4 x 5-8\nRest 60” \nWOD:\n10 Rounds of:\n10 Pull Ups\n10 Wall Ball @ 9/6 Kg
URL:http://www.crossfitsegrate.com/event/mercoledi-07102015/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151007
DTEND;VALUE=DATE:20151008
DTSTAMP:20260403T224558
CREATED:20151007T101043Z
LAST-MODIFIED:20151007T101111Z
UID:1028-1444176000-1444262399@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 07/10/2015
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nGYM STRENGTH & BB STRENGTH:\nA1- Back Squat – 4 x 6\nA2- Strict Pull Up holding chin over the bar 2” – 4 x 5-8\nRest 60” \nWOD:\n10 Rounds of:\n10 Pull Ups\n10 Wall Ball @ 9/6 Kg
URL:http://www.crossfitsegrate.com/event/mercoledi-07102015-2/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151008
DTEND;VALUE=DATE:20151009
DTSTAMP:20260403T224558
CREATED:20151007T220144Z
LAST-MODIFIED:20151007T163256Z
UID:1024-1444262400-1444348799@www.crossfitsegrate.com
SUMMARY:GIOVEDI 08/10/2015
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nSTRENGTH:\nDEADLIFT – In 12′ find 3RM of the Day \nWOD:\n5 Rounds of:\n12 TTR/TTB\n12 Deadlift @ 70% 3RM Just Found\n12 OTB Burpees
URL:http://www.crossfitsegrate.com/event/venerdi-09102015/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151009
DTEND;VALUE=DATE:20151010
DTSTAMP:20260403T224558
CREATED:20151008T220127Z
LAST-MODIFIED:20151008T212742Z
UID:1023-1444348800-1444435199@www.crossfitsegrate.com
SUMMARY:VENERDI 09/10/2015
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nWOD:\nTEAM OF 2 \n40′ ROW- MAX CALORIES!!!
URL:http://www.crossfitsegrate.com/event/giovedi-08102015/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151010
DTEND;VALUE=DATE:20151011
DTSTAMP:20260403T224558
CREATED:20151009T220129Z
LAST-MODIFIED:20151005T102313Z
UID:1025-1444435200-1444521599@www.crossfitsegrate.com
SUMMARY:SABATO 10/10/2015
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nTEAM WOD of 2:\n-Cash In: 60 Thruster @ empty BB\n5 Rounds (each member- alternating every rd)\n6 Push Press @ 50/35 Kg\n8 Hang Power Clean @ 50/35 Kg\n10 Lateral Box Jump Overs\n-Cash Out: 60 Thruster @ empty BB
URL:http://www.crossfitsegrate.com/event/sabato-10102015/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151012
DTEND;VALUE=DATE:20151013
DTSTAMP:20260403T224558
CREATED:20151011T220145Z
LAST-MODIFIED:20151009T093503Z
UID:1031-1444608000-1444694399@www.crossfitsegrate.com
SUMMARY:LUNEDI 12/10/2015
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility\nWL\nHANG POWER CLEAN – EMOM 10′ – 3 Reps \nWOD:\nFor Time:\n10-8-6-4-2 Reps of:\nHang Power Clean @ 60/ 40 Kg\nHSPU Strict /gym push up X2\n-Row 250mt each roun
URL:http://www.crossfitsegrate.com/event/lunedi-12102015/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151013
DTEND;VALUE=DATE:20151014
DTSTAMP:20260403T224558
CREATED:20151012T220127Z
LAST-MODIFIED:20151009T093635Z
UID:1032-1444694400-1444780799@www.crossfitsegrate.com
SUMMARY:MARTEDI 13/10/2015
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nGYM: TTB – SKILLS \nWOD:\n6′ AMRAP\n8 TTB\n8 Ball Clean @ 9/6Kg\n-rest 3′-\n6′ AMRAP\n8 Down & Up\n8 Ball Clean @ 9/6Kg
URL:http://www.crossfitsegrate.com/event/martedi-13102015/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151014
DTEND;VALUE=DATE:20151015
DTSTAMP:20260403T224558
CREATED:20151013T220130Z
LAST-MODIFIED:20151009T093841Z
UID:1033-1444780800-1444867199@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 14/10/2015
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nGYM STRENGTH & BB STRENGTH:\nA1- Thruster from rack – 4/5 x 2 @ climbing weight\nA2- Ring Dip Strict – 4/5 x 5-8\nRest 90” \nWOD\nFor Time:\n5 Rounds of:\n30 DU or 60 SU\n9 Thruster @ 40/30Kg\n100 Run Sprint (50+50)
URL:http://www.crossfitsegrate.com/event/mercoledi-14102015/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151015
DTEND;VALUE=DATE:20151016
DTSTAMP:20260403T224558
CREATED:20151014T220154Z
LAST-MODIFIED:20151015T063831Z
UID:1034-1444867200-1444953599@www.crossfitsegrate.com
SUMMARY:GIOVEDI 15/10/2015
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nWOD:\n5 Intervals 2’ON\, 2’OFF\n12/15 Cal Row\nME DB Snatch Alt Arm @ 20/10 Kg \nMIDLINE\n120  Abmat Sit Ups
URL:http://www.crossfitsegrate.com/event/giovedi-15102015/
END:VEVENT
END:VCALENDAR