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PRODID:-//Crossfit Segrate - ECPv6.15.15//NONSGML v1.0//EN
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METHOD:PUBLISH
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X-WR-CALDESC:Eventi per Crossfit Segrate
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DTSTART:20140330T010000
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DTSTART:20151025T010000
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DTSTART:20160327T010000
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END:VTIMEZONE
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151130
DTEND;VALUE=DATE:20151201
DTSTAMP:20260404T001428
CREATED:20151129T230717Z
LAST-MODIFIED:20151129T140258Z
UID:1099-1448841600-1448927999@www.crossfitsegrate.com
SUMMARY:Lunedì 30 Novembre
DESCRIPTION:WARM UP \n10’ Groups Dynamics & Mobility \nWL SQUAT SNATCH – \nEMOM 12’ 2-3 Reps @ climbing weight holding  bottom pos 3” each rep \nWOD \n75 OHS for time @ 50/25Kg \nEvery min 5 Burpees
URL:http://www.crossfitsegrate.com/event/lunedi-30-novembre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151201
DTEND;VALUE=DATE:20151202
DTSTAMP:20260404T001428
CREATED:20151130T230153Z
LAST-MODIFIED:20151201T085042Z
UID:1101-1448928000-1449014399@www.crossfitsegrate.com
SUMMARY:MARTEDI 01/12/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nGYM\nKIPPING PULL UP\nEMOM 12’\nOdd 3-6 Kipping Pull Ups\nEven 10-12 KB Russian Swing \nWOD\nAMRAP 14’\n5 TTB\n7 Hang Power Clean@ 50/35 Kg\n9 Deadlift @ 50/35 Kg\n200 mt Row (w 150mt)
URL:http://www.crossfitsegrate.com/event/martedi-011215/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151202
DTEND;VALUE=DATE:20151203
DTSTAMP:20260404T001428
CREATED:20151201T230149Z
LAST-MODIFIED:20151130T165506Z
UID:1102-1449014400-1449100799@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 02/12/15
DESCRIPTION:WARM UP\n10’Groups Dynamics & Mobility \nGYM STRENGTH & BB STRENGTH\nA1- Front Squat holding bottom pos 3” 5 x 4\nA2- Pike Push Ups 5 x 5-8\nA3- Side Plank 5 x 30” + 30” \nWOD\n7 Rounds of:\n14 DB Snatch alt arm @ 20/10 Kg\n7 DBs Push Press @ 20/10 Kg\n21 DU
URL:http://www.crossfitsegrate.com/event/mercoledi-021215/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151203
DTEND;VALUE=DATE:20151204
DTSTAMP:20260404T001428
CREATED:20151202T230115Z
LAST-MODIFIED:20151130T165653Z
UID:1103-1449100800-1449187199@www.crossfitsegrate.com
SUMMARY:GIOVEDI 03/12/15
DESCRIPTION:WARM UP\n20’ Groups Dynamics & ROW Drills \nWOD\n1-Aerobic Development\n4-5 x 500mt Row\nRest 1:1 \n2-TABATA (8 x 20” ON\,10” OFF)\nWall Ball @ 9/6 Kg
URL:http://www.crossfitsegrate.com/event/giovedi-031215/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151204
DTEND;VALUE=DATE:20151205
DTSTAMP:20260404T001428
CREATED:20151103T230158Z
LAST-MODIFIED:20151130T170352Z
UID:1104-1449187200-1449273599@www.crossfitsegrate.com
SUMMARY:VENERDI 04/12/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nGYM STRENGTH & BB STRENGTH\nA1- Chin Ups 4 x 6\nA2- Strict Press Behind Neck 4 x 10\nRest 60” \nWOD\nAMRAP 10’\n5 HSPU/3 Wall Climb\n7 Burpees Pull Up
URL:http://www.crossfitsegrate.com/event/venerdi-041215/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151205
DTEND;VALUE=DATE:20151206
DTSTAMP:20260404T001428
CREATED:20151204T230144Z
LAST-MODIFIED:20151204T085251Z
UID:1105-1449273600-1449359999@www.crossfitsegrate.com
SUMMARY:SABATO 05/12/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nTEAM WOD\, I go-you go as needed:\nIn 12’ establish 1 RM of the following complex\n1 Power Clean & 2 Front Squat\n-no rest-\nAMRAP 16’\nI go\, you go every round\n10 GTO Plate @ 20/10 Kg\n10 OH Plate Walking lunges @ 20/10 Kg\n10 GHD Sit Ups
URL:http://www.crossfitsegrate.com/event/sabato-051215/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151207
DTEND;VALUE=DATE:20151208
DTSTAMP:20260404T001428
CREATED:20151206T230910Z
LAST-MODIFIED:20151206T185323Z
UID:1108-1449446400-1449532799@www.crossfitsegrate.com
SUMMARY:Lunedì 7 Dicembre
DESCRIPTION:WARM UP \n10’ Groups Dynamics & Mobility \nWL PUSH PRESS + PUSH JERK + SPLIT JERK \nFrom the ground 8 x 1+1+1 @ climbing weight \nWod: \nGrace: 30 Clean & Jerk for time @ 60/40 Kg
URL:http://www.crossfitsegrate.com/event/lunedi-7-dicembre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151208
DTEND;VALUE=DATE:20151209
DTSTAMP:20260404T001428
CREATED:20151207T230109Z
LAST-MODIFIED:20151207T190836Z
UID:1109-1449532800-1449619199@www.crossfitsegrate.com
SUMMARY:MARTEDI 08/12/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nTEAM WOD of 3\, switch as needed\nCash In: 75 Thruster @empty bar \nWOD\n5 Rounds of:\n30 Burpees\n30 One-DB Box Overs @ 20/10 Kg\n30 Push Ups\n30 One-DB Front Squat @ 20/10 Kg\n30 K2E \nCash Out: 150 Sit Up
URL:http://www.crossfitsegrate.com/event/martedi-081215/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151209
DTEND;VALUE=DATE:20151210
DTSTAMP:20260404T001428
CREATED:20151208T230145Z
LAST-MODIFIED:20151207T174944Z
UID:1110-1449619200-1449705599@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 09/12/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nWOD\n6 Intervals 2’ON\, 2’OFF\n20-15 Cal Row (scale down in order to row 1’-1’15” max)\nMax Reps KB Swing @ 24/16 kg – KB Goblet Squat @ 24/16 kg (alt every round)
URL:http://www.crossfitsegrate.com/event/mercoledi-091215/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151210
DTEND;VALUE=DATE:20151211
DTSTAMP:20260404T001428
CREATED:20151209T230151Z
LAST-MODIFIED:20151207T175042Z
UID:1112-1449705600-1449791999@www.crossfitsegrate.com
SUMMARY:GIOVEDI 10/12/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nGYM STRENGTH & BB STRENGTH\nEMOM 16’\nOdd Deadlift – 4 Reps @ climbing weight every 2 set\nEven Body Rows -8 Reps \nWOD\nAMRAP 12’\n7 Pull Ups/ C2B\n10 Power Snatch @ 35/25 Kg
URL:http://www.crossfitsegrate.com/event/giovedi-101215/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151211
DTEND;VALUE=DATE:20151212
DTSTAMP:20260404T001428
CREATED:20151210T230151Z
LAST-MODIFIED:20151210T181253Z
UID:1113-1449792000-1449878399@www.crossfitsegrate.com
SUMMARY:VENERDI 11/12/15
DESCRIPTION:WARM UP\n10’Groups Dynamics & Mobility \nGYM STRENGTH & BB STRENGTH\nA1- Bench Press – 5 x 5 @ climbing weight each set\nA2- TTB Strict – 5 x 5\nRest 90” \nWOD\n5 Rounds of:\n6 Parallette push up\n40mt (20+20) DBs Farmer Carry @ 20/10 kg\n12 DBs Lunges @ 20/10 kg\n40mt (20+20) DBs Front rack Carry @ 20/10 kg
URL:http://www.crossfitsegrate.com/event/venerdi-111215/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151212
DTEND;VALUE=DATE:20151213
DTSTAMP:20260404T001428
CREATED:20151211T230102Z
LAST-MODIFIED:20151207T175547Z
UID:1114-1449878400-1449964799@www.crossfitsegrate.com
SUMMARY:SABATO 12/12/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nTEAM WOD OF 2\, I go-you go as needed: \nCash In: max DU in 3’ (or SU) \n3 Rounds of:\n50 Wall Ball @ 9/6 Kg\n50 Burpees\n50 K2E \nCash Out: max Mad Ball Clean @ 9/6 Kg in 3’
URL:http://www.crossfitsegrate.com/event/sabato-121215/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151214
DTEND;VALUE=DATE:20151215
DTSTAMP:20260404T001428
CREATED:20151213T230154Z
LAST-MODIFIED:20151207T175648Z
UID:1115-1450051200-1450137599@www.crossfitsegrate.com
SUMMARY:LUNEDI 14/12/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nWL\nHANG POWER SNATCH CYCLING \nEMOM 10’ 3-4 Reps @ light weight \nWOD\n5 rounds of:\n6 Hang Power snatch @ 50/35 Kg\n12 Deadlift @ 50/35 Kg\n200mt Run
URL:http://www.crossfitsegrate.com/event/lunedi-141215/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151215
DTEND;VALUE=DATE:20151216
DTSTAMP:20260404T001428
CREATED:20151214T230156Z
LAST-MODIFIED:20151214T195046Z
UID:1119-1450137600-1450223999@www.crossfitsegrate.com
SUMMARY:MARTEDI 15/12/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nGYM STRENGTH \nEMOM 10’\nOdd Strict Ring Dip  4-6 Reps\nEven Parallette Pass Through 6-8 Reps \nWOD\n20-15-10 Reps of: \n2x KB Swing @ 24/16 Kg\nPush Ups\n50 DUs/100 SUs  at the end of each round
URL:http://www.crossfitsegrate.com/event/martedi-151215/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151216
DTEND;VALUE=DATE:20151217
DTSTAMP:20260404T001428
CREATED:20151215T230143Z
LAST-MODIFIED:20151215T171225Z
UID:1121-1450224000-1450310399@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 16/12/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nSTRENGTH\n1 RM BACK SQUAT \nWOD\nAMRAP 5’\n7 Front Squat @ 60/40 Kg\n7 OTB Burpees \n-rest 3’-\nAMRAP 5’\n7 Front Squat @ 60/40 Kg\n7 OTB Burpees
URL:http://www.crossfitsegrate.com/event/mercoledi-161215/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151217
DTEND;VALUE=DATE:20151218
DTSTAMP:20260404T001428
CREATED:20151216T230156Z
LAST-MODIFIED:20151215T174325Z
UID:1123-1450310400-1450396799@www.crossfitsegrate.com
SUMMARY:GIOVEDI 17/12/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nWOD\nAMRAP 20’\n500mt Row \n-then-\n2 Rounds of:\n12 Abmat Sit Ups\n12 KB SDHP @ 32/16 Kg\n12 KB Russian Swing @ 32/16 K
URL:http://www.crossfitsegrate.com/event/giovedi-171215/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151218
DTEND;VALUE=DATE:20151219
DTSTAMP:20260404T001428
CREATED:20151217T230132Z
LAST-MODIFIED:20151215T174853Z
UID:1124-1450396800-1450483199@www.crossfitsegrate.com
SUMMARY:VENERDI 18/12/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nGYM STRENGTH & BB STRENGTH\nA1- Chin Ups tempo 2020 4 x 6\nA2- DBs Strict Press 4 x 6\nRest 60” \nWOD\nAMRAP 14’\n10/5 Pull Ups\n10 Power clean\n10 Push press\n10 Thruster  @ 40/30 Kg\n(Change every round)
URL:http://www.crossfitsegrate.com/event/venerdi-181215/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151219
DTEND;VALUE=DATE:20151220
DTSTAMP:20260404T001428
CREATED:20151218T230158Z
LAST-MODIFIED:20151215T175105Z
UID:1125-1450483200-1450569599@www.crossfitsegrate.com
SUMMARY:SABATO 19/12/15
DESCRIPTION:WARM UP 10’\nGroups Dynamics & Mobility \nTEAM WOD OF 3\, I go-you go as needed:\nComplete for time: 30 SYNCRONIZED Burpees\n150 Box Jump 30 SYNCRONIZED Burpees\n150 alt arm DB Snatch @ 40/20 Kg\n30 SYNCRONIZED Burpees\n150 Abmat Sit Up
URL:http://www.crossfitsegrate.com/event/sabato-191215/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151221
DTEND;VALUE=DATE:20151222
DTSTAMP:20260404T001428
CREATED:20151220T230727Z
LAST-MODIFIED:20151220T145952Z
UID:1126-1450656000-1450742399@www.crossfitsegrate.com
SUMMARY:Lunedi 21 Dicembre
DESCRIPTION:WARM UP 10’ Groups Dynamics & Mobility \nWL HANG POWER CLEAN CYCLING – \nEMOM 10’ 3-4 Reps \nWOD 9-15-21 Reps of: \nHang Power clean @ 50/35 Kg \nTTB/K2E \nAt the end of each rounds perform 50 DU or 150 SU
URL:http://www.crossfitsegrate.com/event/1126/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151222
DTEND;VALUE=DATE:20151223
DTSTAMP:20260404T001428
CREATED:20151221T230157Z
LAST-MODIFIED:20151221T172147Z
UID:1128-1450742400-1450828799@www.crossfitsegrate.com
SUMMARY:Martedi 22 Dicembre
DESCRIPTION:Warm UP: 10′ Mobility & Group Dynamics \nSTRENGTH: \nDL: 20′ to find 1 RM \nWOD:\n4 * 2′ ON 2′ OFF\n250/200 mt Row\nMax Reps Burpees \n 
URL:http://www.crossfitsegrate.com/event/martedi-22-dicembre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151223
DTEND;VALUE=DATE:20151224
DTSTAMP:20260404T001428
CREATED:20151222T230107Z
LAST-MODIFIED:20151221T084303Z
UID:1129-1450828800-1450915199@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 23/12/15
DESCRIPTION:WARM UP 10’ Groups Dynamics & Mobility \nGYM STRENGTH & BB STRENGTH\nA1- Front Squat 5 x 3\nA2 – Plank Hold 5x 45”\nRest 60” \nWOD:\nAMRAP 4’\nLadder Up 2\,4\,6\,8… of:\nThruster @ empty barbell\nPull Up \n-rest 4’- \nAMRAP 4’\nLadder Up 2\,4\,6\,8… of:\nThruster @ empty barbell\nPull Up
URL:http://www.crossfitsegrate.com/event/mercoledi-231215/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151224
DTEND;VALUE=DATE:20151225
DTSTAMP:20260404T001428
CREATED:20151223T230124Z
LAST-MODIFIED:20151221T084429Z
UID:1130-1450915200-1451001599@www.crossfitsegrate.com
SUMMARY:GIOVEDI 24/12/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nXMAS WOD\n “Kelly”\n5 Rounds of:\n400mt Run\n30 Box Jump\n30 Wall Ball @ 9/7kg
URL:http://www.crossfitsegrate.com/event/giovedi-241215/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151225
DTEND;VALUE=DATE:20151226
DTSTAMP:20260404T001428
CREATED:20151224T230144Z
LAST-MODIFIED:20151221T084534Z
UID:1131-1451001600-1451087999@www.crossfitsegrate.com
SUMMARY:Venerdi 25/12/2015
DESCRIPTION:  \n  \nBUON NATALE!
URL:http://www.crossfitsegrate.com/event/venerdi-25122015/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151228
DTEND;VALUE=DATE:20151229
DTSTAMP:20260404T001428
CREATED:20151227T230138Z
LAST-MODIFIED:20151227T155418Z
UID:1133-1451260800-1451347199@www.crossfitsegrate.com
SUMMARY:Lunedì 28 Dicembre
DESCRIPTION:WL SQUAT SNATCH –  1 RM of the day \nWOD For Time: \n30 TTB /TTR \n50 OHS @ empty BB \n1K Run
URL:http://www.crossfitsegrate.com/event/lunedi-28-dicembre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151229
DTEND;VALUE=DATE:20151230
DTSTAMP:20260404T001428
CREATED:20151228T230140Z
LAST-MODIFIED:20151228T175806Z
UID:1135-1451347200-1451433599@www.crossfitsegrate.com
SUMMARY:MARTEDI 29/12/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nSKILLS KB Turkish Get Ups \nWOD AMRAP 15’\n4 Alt Arm KB TGU @ 24/12 Kg\n8 Pistols\n16 KB Front Rack Walking Lunges @ 24/12 Kg\n12 Burpees
URL:http://www.crossfitsegrate.com/event/martedi-291215/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151230
DTEND;VALUE=DATE:20151231
DTSTAMP:20260404T001428
CREATED:20151229T230114Z
LAST-MODIFIED:20151228T180011Z
UID:1136-1451433600-1451519999@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 30/12/15
DESCRIPTION:WARM UP\n10’  Groups Dynamics & Mobility \nGYM STRENGTH & BB STRENGTH\nA1- Strict Press  5 x 5\nA2- L or Tuck Hold on parallette 5 x 20-30”\nA3- Chin Ups 5 x 4-6 \n  \nWOD For time:\n7 Rounds of:\n5 Power Clean @ 60/40 Kg\n5 Burpees Pull Up
URL:http://www.crossfitsegrate.com/event/mercoledi-301215/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151231
DTEND;VALUE=DATE:20160101
DTSTAMP:20260404T001428
CREATED:20151230T230118Z
LAST-MODIFIED:20151230T094059Z
UID:1137-1451520000-1451606399@www.crossfitsegrate.com
SUMMARY:GIOVEDI 31/12/15
DESCRIPTION:WARM UP\n10’  Groups Dynamics \nWOD Jennifer\nComplete ad many rounds as possible in 26′ of: \n10 pull ups \n15 KB swing 26/14 KG \n20 Box Jump \n 
URL:http://www.crossfitsegrate.com/event/giovedi-311215/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160102
DTEND;VALUE=DATE:20160103
DTSTAMP:20260404T001428
CREATED:20160102T083116Z
LAST-MODIFIED:20160102T083134Z
UID:1139-1451692800-1451779199@www.crossfitsegrate.com
SUMMARY:Sabato 2 Gennaio
DESCRIPTION:WARM UP 10’ Groups Dynamics & Mobility \nTEAM WOD OF 2\, I go-you go as needed: \n100 Power Snatch @ 35/25 Kg \n100 Push Ups h/off \n100 Front Rack Lunges \n100 OTB Burpees
URL:http://www.crossfitsegrate.com/event/sabato-2-gennaio/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160104
DTEND;VALUE=DATE:20160105
DTSTAMP:20260404T001428
CREATED:20160103T230104Z
LAST-MODIFIED:20160102T084347Z
UID:1140-1451865600-1451951999@www.crossfitsegrate.com
SUMMARY:Lunedì 4 Gennaio
DESCRIPTION:WARM UP 10’ Groups Dynamics & Mobility \nWL SQUAT CLEAN \n8 x 2 @ climbing weight\, drop every rep \nWOD \nAMRAP 15’ \n9 Power Clean @ 50/35 Kg \n7 Push Press @ 50/35 Kg \n5 TTB \n100 (50+50)mt Sprint
URL:http://www.crossfitsegrate.com/event/lunedi-4-gennaio/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160105
DTEND;VALUE=DATE:20160106
DTSTAMP:20260404T001428
CREATED:20160104T230142Z
LAST-MODIFIED:20160104T115916Z
UID:1141-1451952000-1452038399@www.crossfitsegrate.com
SUMMARY:MARTEDI 05/01/16
DESCRIPTION:WARM UP\n 10’ Groups Dynamics & Mobility \nGYM\nEMOM 10’\nOdd 3-6 Strict Pull Ups\nEven 12-15 Tuck Crunch\nWOD\n3 Rounds of:\n25 KB Swing @ 24/16 Kg\n25 Wall Ball @ 9/6 Kg\n25 Cal Row
URL:http://www.crossfitsegrate.com/event/martedi-050116/
END:VEVENT
END:VCALENDAR