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VERSION:2.0
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: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
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BEGIN:STANDARD
TZOFFSETFROM:+0200
TZOFFSETTO:+0100
TZNAME:CET
DTSTART:20161030T010000
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END:VTIMEZONE
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151027
DTEND;VALUE=DATE:20151028
DTSTAMP:20260404T013721
CREATED:20151026T230107Z
LAST-MODIFIED:20151026T161315Z
UID:1051-1445904000-1445990399@www.crossfitsegrate.com
SUMMARY:Martedi 27 Ottobre
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nGYM\nKIPPING PULL UPS / C2B \nWOD:\n“Intervals Cindy”\n1’ON\, 1’OFF for 10 Intervals\nMax Rounds of 5 pull Ups – 10 Push Ups – 15 Air Squat\n(scaled: 3 Pull ups – 6 Push ups – 12 Air squat)
URL:http://www.crossfitsegrate.com/event/martedi-27-ottobre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151028
DTEND;VALUE=DATE:20151029
DTSTAMP:20260404T013721
CREATED:20151027T230129Z
LAST-MODIFIED:20151026T161426Z
UID:1052-1445990400-1446076799@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 28/10/2015
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nGYM STRENGTH \nA1- DB Step Ups 4 x 10 + 10\nA2- Side Plank 4 x 45” + 45”\nRest 60” \nWOD\nAMRAP 14′:\n5 Deadlift @ 80/55Kg\n9 Cal Row\n20 Walking Lunges
URL:http://www.crossfitsegrate.com/event/mercoledi-28102015/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151029
DTEND;VALUE=DATE:20151030
DTSTAMP:20260404T013721
CREATED:20151028T230146Z
LAST-MODIFIED:20151028T094707Z
UID:1054-1446076800-1446163199@www.crossfitsegrate.com
SUMMARY:GIOVEDI 29/10/2015
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nGYM\n10-15′ Practice ROPE CLIMB \nWOD\n6 Rounds of:\n9 TTB\n12 Power Snatch 45/25 Kg\n6 HSPU or 3 Wall Climb
URL:http://www.crossfitsegrate.com/event/venerdi-30102015/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151030
DTEND;VALUE=DATE:20151031
DTSTAMP:20260404T013721
CREATED:20151029T230135Z
LAST-MODIFIED:20151028T094401Z
UID:1053-1446163200-1446249599@www.crossfitsegrate.com
SUMMARY:VENERDI 30/10/2015
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nWOD:\n25’AMRAP:\n3′ Jump Rope (SU)\n4 Rounds of: 8 V ups\, 8 Ring Rows\, 8 Down& Ups\n800mt Run\n4 Rounds of: 10 Abmat Sit Ups\, 12 Superman Hip Extensions
URL:http://www.crossfitsegrate.com/event/giovedi-29102015/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151031
DTEND;VALUE=DATE:20151101
DTSTAMP:20260404T013721
CREATED:20151030T230156Z
LAST-MODIFIED:20151026T161753Z
UID:1055-1446249600-1446335999@www.crossfitsegrate.com
SUMMARY:SABATO 31/10/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nTEAM WOD of 3\, I go –You go every rd:\n8’ to establish max rounds of: 5 Push Press @ 50/30Kg – 100mt Run\n-rest 2’-\n8’ to establish max rounds of: 5 Power Snatch @ 50/30Kg – 10 Box Jump Overs\n-rest 2’-\n8’ to establish max rounds of: 5 Thruster @ 50/30Kg– 10 OTB Burpees
URL:http://www.crossfitsegrate.com/event/sabato-311015/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151102
DTEND;VALUE=DATE:20151103
DTSTAMP:20260404T013721
CREATED:20151101T230133Z
LAST-MODIFIED:20151101T175509Z
UID:1058-1446422400-1446508799@www.crossfitsegrate.com
SUMMARY:Lunedì 2 novembre
DESCRIPTION:WARM UP \n10’ Groups Dynamics & Mobility \nWL: POWER SNATCH + OHS \nEmom 7′: 2+2 @ climbing \nWOD 10 Rounds of: \n5 Pull ups \n10 DB Snatch alt arm @ 20/10 Kg \n100+100mt Sprint Run
URL:http://www.crossfitsegrate.com/event/lunedi-2-novembre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151103
DTEND;VALUE=DATE:20151104
DTSTAMP:20260404T013721
CREATED:20151102T230101Z
LAST-MODIFIED:20151102T163357Z
UID:1059-1446508800-1446595199@www.crossfitsegrate.com
SUMMARY:MARTEDI 03/11/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nGYM\nKIPPING RING DIP\nEMOM 12’\nOdd 3-5 Kipping Ring dip\nEven 8-10 Tuck Crunch \nWOD\nAMRAP 10’\n15 Push Press @ 45/25 Kg\n15 OTB Burpees
URL:http://www.crossfitsegrate.com/event/martedi-031115/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151104
DTEND;VALUE=DATE:20151105
DTSTAMP:20260404T013721
CREATED:20151103T230113Z
LAST-MODIFIED:20151103T213412Z
UID:1061-1446595200-1446681599@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 04/11/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nGYM STRENGTH & BB STRENGTH\nA1- Front Squat holding bottom pos 3” 5 x 3\nA2- Superman Hold 5 x 30” \nWOD\nFor time:\n12-9-6 Reps of:\nPower clean @ 60/35Kg\nCal Row
URL:http://www.crossfitsegrate.com/event/mercoledi-041115/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151105
DTEND;VALUE=DATE:20151106
DTSTAMP:20260404T013721
CREATED:20151104T230122Z
LAST-MODIFIED:20151105T094739Z
UID:1062-1446681600-1446767999@www.crossfitsegrate.com
SUMMARY:GIOVEDI 05/11/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nWOD LONG CHIPPER CROSSFIT GAMES 2015 \nFor time: \n1000 mt Run\n25 Madball Clean @ 20/14 lbs\n25 Box Jump Overs\n25 Pull Up (scaled down if necessary to 15)\n50 Wall Ball @ 20/14 lbs\n25 Pull Up (scaled down if necessary to 15)\n25 Box Jump Overs\n25 Madball Clean @ 20/14 lbs \nMIDLINE\nMax Plank Hold (Target for advance 4-5’)
URL:http://www.crossfitsegrate.com/event/giovedi-051115/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151106
DTEND;VALUE=DATE:20151107
DTSTAMP:20260404T013721
CREATED:20151105T230143Z
LAST-MODIFIED:20151105T173531Z
UID:1064-1446768000-1446854399@www.crossfitsegrate.com
SUMMARY:VENERDI 06/11/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nGYM STRENGTH & BB STRENGTH\nA1- DB Strict Press tempo 2020 4 x 8 each arm\nA2- KB Deadlift 4 x 8  each leg\nRest 90” \nWOD\n5 Rounds of:\n30” Max Reps  HS HOLD against Wall/ wall climb/ Plank hold on Hands\n30” Rest\n30” Max Reps Burpees\n30” Rest\n30” Max reps KB SDHP @ 40/25 Kg\n30” Rest
URL:http://www.crossfitsegrate.com/event/venerdi-061115/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151107
DTEND;VALUE=DATE:20151108
DTSTAMP:20260404T013721
CREATED:20151106T230142Z
LAST-MODIFIED:20151102T164129Z
UID:1065-1446854400-1446940799@www.crossfitsegrate.com
SUMMARY:SABATO 07/11/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nTEAM WOD OF 2\, I go-you go as needed:\nCash In: 100 KB Swing @ 24/16 Kg \n5 Rounds of:\n30 TTB/K2E\n30 Cal Row\n30 Thruster empty bb
URL:http://www.crossfitsegrate.com/event/sabato-071115/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151109
DTEND;VALUE=DATE:20151110
DTSTAMP:20260404T013721
CREATED:20151108T230138Z
LAST-MODIFIED:20151108T095948Z
UID:1066-1447027200-1447113599@www.crossfitsegrate.com
SUMMARY:LUNEDI 09/11/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nWL: SPLIT JERK\nFrom the ground 5 x 3 @ climbing weight  holding top pos 3” \nWOD\n6’ AMRAP of:\n5 Push Jerk @ 60/40 Kg\n7 Deadlift\n9 Burpees over The bar\n-Rest 4′-\n6’ AMRAP of:\n5 Push Jerk @ 60/40 Kg\n7 Deadlift\n9 Burpees over The bar
URL:http://www.crossfitsegrate.com/event/lunedi-091115/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151110
DTEND;VALUE=DATE:20151111
DTSTAMP:20260404T013721
CREATED:20151109T230152Z
LAST-MODIFIED:20151109T163134Z
UID:1075-1447113600-1447199999@www.crossfitsegrate.com
SUMMARY:MARTEDI 10/11/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nEMOM 12’\nOdd 15 KB Swing 24/16 KG\nEven15 UB Abmat Sit Ups \nWOD: Forza Walter Onlus  \nTeam of 4: 300 Power Snatch for time @35/25 KG
URL:http://www.crossfitsegrate.com/event/martedi-101115/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151111
DTEND;VALUE=DATE:20151112
DTSTAMP:20260404T013721
CREATED:20151110T230144Z
LAST-MODIFIED:20151109T163300Z
UID:1076-1447200000-1447286399@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 11/11/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nGYM STRENGTH & BB STRENGTH\nA1- Chin Up Strict 8 x 3-5\nA2- Tuck Hold on parallette 8 x 15-20”\nRest 90” \nWOD\n5 rounds for time of:\n250m Row all out\n12 Burpees Over the Row\n-Rest 1’ between rounds-
URL:http://www.crossfitsegrate.com/event/mercoledi-111115/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151112
DTEND;VALUE=DATE:20151113
DTSTAMP:20260404T013721
CREATED:20151111T230106Z
LAST-MODIFIED:20151112T064648Z
UID:1077-1447286400-1447372799@www.crossfitsegrate.com
SUMMARY:GIOVEDI 12/11/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nWOD\nAMRAP 25’:\n10 OHS empty barbell\n20mt Bear Crawl\n12 One Arm KB Press (6/6) @ by feel\n20mt Bear Crawl\n30 Mountain Climber\n20mt Bear Crawl\n30 DU\n20mt Bear Crawl
URL:http://www.crossfitsegrate.com/event/giovedi-121115/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151113
DTEND;VALUE=DATE:20151114
DTSTAMP:20260404T013721
CREATED:20151112T230154Z
LAST-MODIFIED:20151109T163440Z
UID:1078-1447372800-1447459199@www.crossfitsegrate.com
SUMMARY:VENERDI 13/11/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nGYM STRENGTH & BB STRENGTH\nA1- Back Squat 6 x 2 @ climbing weight each set\nA2- GHD Hip& Back extension 6 x 6-8\nRest 90” \nWOD\n5 Intervals 1’30” ON\, 1’30” OFF\n15/12 Wall Ball @ 9/6 Kg\n10 Power Clean @ 45/25 Kg\nME Push Press @ 45/25 Kg
URL:http://www.crossfitsegrate.com/event/venerdi-131115/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151114
DTEND;VALUE=DATE:20151115
DTSTAMP:20260404T013721
CREATED:20151113T230146Z
LAST-MODIFIED:20151109T163536Z
UID:1079-1447459200-1447545599@www.crossfitsegrate.com
SUMMARY:SABATO 14/11/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nTEAM WOD OF 3\, I go-you go as needed:\nCash In: 400mt Run Each member with 15/10 Kg plate\n30 Burpees Pull Ups\n60 DB Snatch @ 20/10 Kg\n90 Abmat sit ups\n-400mt Run Each member with 15/10 Kg plate\n90 Abmat sit ups\n60 DB Snatch @ 20/10 Kg\n30 Burpees Pull Ups\nCash Out: 400mt Run Each member with 15/10 Kg plate
URL:http://www.crossfitsegrate.com/event/sabato-141115/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151116
DTEND;VALUE=DATE:20151117
DTSTAMP:20260404T013721
CREATED:20151115T230143Z
LAST-MODIFIED:20151109T163637Z
UID:1080-1447632000-1447718399@www.crossfitsegrate.com
SUMMARY:LUNEDI 16/11/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nWL\nPOWER SNATCH CYCLING\nEMOM 10’ 3-4 Reps holding catch pos 3” each reps \nWOD\n20-16-10 Reps of:\nPower snatch @ 45/25 Kg\nBack Rack Lunges alt leg @ 45/25 Kg\nBar Facing Burpees
URL:http://www.crossfitsegrate.com/event/lunedi-161115/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151116
DTEND;VALUE=DATE:20151117
DTSTAMP:20260404T013721
CREATED:20151115T230147Z
LAST-MODIFIED:20151115T165702Z
UID:1084-1447632000-1447718399@www.crossfitsegrate.com
SUMMARY:Lunedì 16 Novembre
DESCRIPTION:WARM UP 10’ Groups Dynamics & Mobility \nWL: POWER SNATCH CYCLING \nEMOM 10’ 3-4 Reps holding catch pos 3” each reps \nWOD 20-16-10 Reps of: \nPower snatch @ 45/25 \nKg Back Rack Lunges alt leg @ 45/25 Kg \nOver the Bar Burpees
URL:http://www.crossfitsegrate.com/event/lunedi-16-novembre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151117
DTEND;VALUE=DATE:20151118
DTSTAMP:20260404T013721
CREATED:20151116T230254Z
LAST-MODIFIED:20151116T220845Z
UID:1085-1447718400-1447804799@www.crossfitsegrate.com
SUMMARY:Martedì 17 Novembre
DESCRIPTION:WARM UP 10’ Groups Dynamics & Mobility \nGYM: Kipping K2E/TTB \nEMOM 10’ \nOdd 2-6 Kipping K2E/TTB for quality \nEven 10-15 DU (or 30” Practice ) \nWOD \nAMRAP 12’ \n5 HSPU / 7 Push Up \n7 DB Hang Squat Clean Thruster @ 20/10 Kg \n12/9 Cal Row All out
URL:http://www.crossfitsegrate.com/event/martedi-17-novembre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151118
DTEND;VALUE=DATE:20151119
DTSTAMP:20260404T013721
CREATED:20151117T230153Z
LAST-MODIFIED:20151117T172102Z
UID:1087-1447804800-1447891199@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 18/11/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nGYM STRENGTH & BB STRENGTH\nA1- 1-Arm-DB-Row 4 x 8 each arm\nA2- Bench Press narrow grip 4 x 5\nA3- Plank Hold 4 x 1′ \nWOD\nFor time: 21-15-12-9 \nDL @ 80/55\nSIT UP *2 \n 
URL:http://www.crossfitsegrate.com/event/mercoledi-181115/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151119
DTEND;VALUE=DATE:20151120
DTSTAMP:20260404T013721
CREATED:20151118T230126Z
LAST-MODIFIED:20151118T221801Z
UID:1088-1447891200-1447977599@www.crossfitsegrate.com
SUMMARY:GIOVEDI 19/11/15
DESCRIPTION:WARM UP 10’ Groups Dynamics & Mobility \nGYM STRENGTH & BB STRENGTH\nA1- Strict Ring Dip 4 x 5-8\nA2- Reverse Angel  4 x 8-10\nA3- 1-leg-V Ups 4 x 8-10 each side \nWOD\n3 Rounds of:\n6 KB Snatch DX @ 24/16 Kg\n12 1-Arm-KB-Swing DX @24/16 Kg\n50 DU (or 100 SU)\n6 KB Snatch SX @ 24/16 Kg\n12 1-Arm-KB-Swing SX @24/16 Kg
URL:http://www.crossfitsegrate.com/event/venerdi-191115/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151120
DTEND;VALUE=DATE:20151121
DTSTAMP:20260404T013721
CREATED:20151119T230109Z
LAST-MODIFIED:20151118T221901Z
UID:1089-1447977600-1448063999@www.crossfitsegrate.com
SUMMARY:VENERDI 20/11/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nWOD\n2 Rounds of:\n2’ For max mt Row\n2’ For max Box Jump Overs\n2’ For maxHang Power Clean & Press @ 50/35 Kg\n2’ For Max Pull Ups\n2’ REST
URL:http://www.crossfitsegrate.com/event/venerdi-201115/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151121
DTEND;VALUE=DATE:20151122
DTSTAMP:20260404T013721
CREATED:20151120T230148Z
LAST-MODIFIED:20151117T173709Z
UID:1090-1448064000-1448150399@www.crossfitsegrate.com
SUMMARY:SABATO 21/11/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nTEAM WOD OF 2\, I go-you go every round:\n10 Rounds each member:\n100mt Run\n7 Medball Clean @ 9/6Kg\n7 TTB/K2E\n7 Burpees\nCash Out:\n200Sit Ups for time each time\, I go-you go as needed.
URL:http://www.crossfitsegrate.com/event/sabato-211115/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151123
DTEND;VALUE=DATE:20151124
DTSTAMP:20260404T013721
CREATED:20151122T230104Z
LAST-MODIFIED:20151117T173905Z
UID:1091-1448236800-1448323199@www.crossfitsegrate.com
SUMMARY:LUNEDI 23/11/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nWL\nPOWER CLEAN CYCLING–\nEMOM 10’ 3-4 Reps  catch pos 3” each reps \nWOD\n5-10-15-20 Reps of:\nFront Squat @ 60/35 Kg\nPower Clean @ 60/35 Kg\nPush Press @ 60/35 Kg
URL:http://www.crossfitsegrate.com/event/lunedi-231115/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151124
DTEND;VALUE=DATE:20151125
DTSTAMP:20260404T013721
CREATED:20151123T230135Z
LAST-MODIFIED:20151124T065338Z
UID:1092-1448323200-1448409599@www.crossfitsegrate.com
SUMMARY:MARTEDI 24/11/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nGYM: RING MUSCLE UP\n10-15’ in EMOM Style 1-3 reps/transition \nWOD\n5 rounds of:\n30” Pull Ups for max reps\n30” rest\n30” Push Ups for max reps\n30” rest\n30” Air Squat for max reps\n30” rest\n30” Run 10mt for max Shuttle (touch the ground with 2 hands every shuttle then turn)\n30” rest
URL:http://www.crossfitsegrate.com/event/martedi-241115/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151125
DTEND;VALUE=DATE:20151126
DTSTAMP:20260404T013721
CREATED:20151124T230102Z
LAST-MODIFIED:20151124T173222Z
UID:1093-1448409600-1448495999@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 25/11/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nGYM STRENGTH & BB STRENGTH\nEMOM 18’\nOdd 3 Deadlift @ climbing weight every set\nEven Strict 3-5 TTB/K2C \nWOD\n5 Rounds:\n12 Cal Row all out\n12 Hang Power Snatch @ 40/25 Kg
URL:http://www.crossfitsegrate.com/event/mercoledi-251115/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151126
DTEND;VALUE=DATE:20151127
DTSTAMP:20260404T013721
CREATED:20151125T230100Z
LAST-MODIFIED:20151125T210933Z
UID:1094-1448496000-1448582399@www.crossfitsegrate.com
SUMMARY:GIOVEDI 26/11/15
DESCRIPTION:WARM UP 10’ Groups Dynamics & Mobility \nGYM STRENGTH & BB STRENGTH \nA1- Back Squat 6 x 3 @ climbing weight \nA2-  GHD Hip extension  6 x 6-8 \nRest 90” \nWOD AMRAP 15’ \nLadder Up 3-6-9-… \nSDHP @ 40/25 Kg \nDown and Up \nLateral Box Jump Overs
URL:http://www.crossfitsegrate.com/event/giovedi-261115/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151127
DTEND;VALUE=DATE:20151128
DTSTAMP:20260404T013721
CREATED:20151126T230100Z
LAST-MODIFIED:20151125T211056Z
UID:1095-1448582400-1448668799@www.crossfitsegrate.com
SUMMARY:VENERDI 27/11/15
DESCRIPTION:WARM UP 10’ Groups Dynamics & Mobility \nWOD 30’ AMRAP \n800mt Run -then- \n3 Rounds of: \n10 Wall Ball @ 9/6 Kg \n12 Burpees Plate \n20 DU (or 50 SU)
URL:http://www.crossfitsegrate.com/event/venerdi-271115/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20151130
DTEND;VALUE=DATE:20151201
DTSTAMP:20260404T013721
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
END:VCALENDAR