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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:20150329T010000
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TZOFFSETTO:+0100
TZNAME:CET
DTSTART:20151025T010000
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BEGIN:DAYLIGHT
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TZOFFSETTO:+0200
TZNAME:CEST
DTSTART:20160327T010000
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TZOFFSETFROM:+0200
TZOFFSETTO:+0100
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DTSTART:20161030T010000
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BEGIN:DAYLIGHT
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TZNAME:CEST
DTSTART:20170326T010000
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BEGIN:STANDARD
TZOFFSETFROM:+0200
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DTSTART:20171029T010000
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END:VTIMEZONE
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160314
DTEND;VALUE=DATE:20160315
DTSTAMP:20260403T231938
CREATED:20160313T232640Z
LAST-MODIFIED:20160313T161253Z
UID:1227-1457913600-1457999999@www.crossfitsegrate.com
SUMMARY:Lunedì 14 Marzo
DESCRIPTION:Warm up: 10′ group dynamics and mobility \nOHS: 4*4 @ climbing weight \nWOD: AMRAP 10’: \n10 PW CL @ 45/30Kg \n7 Back Squat @ 45/30Kg \n5 Push Up h/off
URL:http://www.crossfitsegrate.com/event/lunedi-14-marzo/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160315
DTEND;VALUE=DATE:20160316
DTSTAMP:20260403T231938
CREATED:20160314T230125Z
LAST-MODIFIED:20160314T113332Z
UID:1229-1458000000-1458086399@www.crossfitsegrate.com
SUMMARY:MARTEDI 15/03/2016
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nBB STRENGTH:\nClosed Grip Bench Press 4 x 6 \nWOD:\n21-15-9 of:\nSDHP@ 40/30Kg\nOTB Burpees\nDU x 3 (63-45-27) or SU 100-75-50
URL:http://www.crossfitsegrate.com/event/martedi-15032016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160316
DTEND;VALUE=DATE:20160317
DTSTAMP:20260403T231938
CREATED:20160315T230124Z
LAST-MODIFIED:20160315T133058Z
UID:1231-1458086400-1458172799@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 16/03/2016
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nWOD:\n20’ AMRAP\,\n500mt Row\n-then-\n3 Rounds of:\n8 DB Box overs @ 15/7\,5 Kg\n8 DB Push Press @ 15/7\,5 Kg\n8 Tuck Crunch
URL:http://www.crossfitsegrate.com/event/mercoledi-16032016-2/
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=Europe/Rome:20160317T080000
DTEND;TZID=Europe/Rome:20160317T170000
DTSTAMP:20260403T231938
CREATED:20160316T230139Z
LAST-MODIFIED:20160314T113514Z
UID:1230-1458201600-1458234000@www.crossfitsegrate.com
SUMMARY:GIOVEDI 17/03/2016
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nSKILLS:  Pistols \nWOD:\n“KB Annie”\n50-40-30-20-10 Reps:\nKB Russian Swing @ 24/16 Kg\nSit Up
URL:http://www.crossfitsegrate.com/event/mercoledi-16032016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160318
DTEND;VALUE=DATE:20160319
DTSTAMP:20260403T231938
CREATED:20160317T230111Z
LAST-MODIFIED:20160314T113748Z
UID:1232-1458259200-1458345599@www.crossfitsegrate.com
SUMMARY:VENERDI 18/03/2016
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nWOD:\nOpen Wod 16.4
URL:http://www.crossfitsegrate.com/event/venerdi-18032016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160319
DTEND;VALUE=DATE:20160320
DTSTAMP:20260403T231938
CREATED:20160318T230155Z
LAST-MODIFIED:20160314T114029Z
UID:1233-1458345600-1458431999@www.crossfitsegrate.com
SUMMARY:SABATO 19/03/2016
DESCRIPTION:CINDY \nAs many rounds as possible in 20 min: \n\n5 Pull-ups\n10 Push-ups\n15 Squats
URL:http://www.crossfitsegrate.com/event/sabato-19032016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160321
DTEND;VALUE=DATE:20160322
DTSTAMP:20260403T231938
CREATED:20160320T230147Z
LAST-MODIFIED:20160319T163417Z
UID:1234-1458518400-1458604799@www.crossfitsegrate.com
SUMMARY:LUNEDI 21/03/2016
DESCRIPTION:WL\nPOWER CLEAN + POWER JERK – 2RM of the day \nWOD:\n5 Intervals 1’30” ON\, 1’30” OFF\nAMRAP\n7 Power clean @ 50-60% RM just found pw cl & jerk\n7 Jerk @ 50-60% RM just found pw cl & jerk\n7 Box jump Over
URL:http://www.crossfitsegrate.com/event/lunedi-21032016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160322
DTEND;VALUE=DATE:20160323
DTSTAMP:20260403T231938
CREATED:20160321T230145Z
LAST-MODIFIED:20160321T170011Z
UID:1235-1458604800-1458691199@www.crossfitsegrate.com
SUMMARY:MARTEDI 22/03/2016
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nSKILLS\nKB Snatch – review and practice as a warm up for the following wod \nWOD\nAMRAP 18’\n20 alt arm KB Snatch @ 24/16Kg\n30 DU or 60 SU\n40 Sit Ups
URL:http://www.crossfitsegrate.com/event/martedi-22032016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160323
DTEND;VALUE=DATE:20160324
DTSTAMP:20260403T231938
CREATED:20160322T234435Z
LAST-MODIFIED:20160322T112144Z
UID:1236-1458691200-1458777599@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 23/03/2016
DESCRIPTION:STRENGTH:\nA1- Front Squat – 4 x 8\nA2- L Sit or Tuck Hold Hanging from the bar- 4x 20-30”\nRest 60” \nWOD:\n9-15-21 Reps of:\nThruster @ 40/30Kg\nTTB / K2C
URL:http://www.crossfitsegrate.com/event/mercoledi-23032016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160324
DTEND;VALUE=DATE:20160325
DTSTAMP:20260403T231938
CREATED:20160323T230153Z
LAST-MODIFIED:20160321T171152Z
UID:1237-1458777600-1458863999@www.crossfitsegrate.com
SUMMARY:GIOVEDI 24/03/2016
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nGYM:\nStrict Ring MUSCLE UP\nWOD:\nFor Time:\n30-20-10 reps of:\nSDHP @ 40/30Kg\nWall Ball @ 9/6 Kg\n-after each round run 400mt
URL:http://www.crossfitsegrate.com/event/giovedi-24032016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160325
DTEND;VALUE=DATE:20160326
DTSTAMP:20260403T231938
CREATED:20160324T230116Z
LAST-MODIFIED:20160314T114800Z
UID:1238-1458864000-1458950399@www.crossfitsegrate.com
SUMMARY:VENERDI 25/03/2016
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nWOD:\nOpen WOD 16.5
URL:http://www.crossfitsegrate.com/event/venerdi-25032016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160326
DTEND;VALUE=DATE:20160327
DTSTAMP:20260403T231938
CREATED:20160325T230109Z
LAST-MODIFIED:20160314T114918Z
UID:1239-1458950400-1459036799@www.crossfitsegrate.com
SUMMARY:SABATO 26/03/2016
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nTEAM WOD of 2:\nCash In: 50 Burpees\n30 Wall Climb\n20 Power Snatch @ 50/35 Kg\n400mt run in pair\n15 Wall Climb\n20 Power Snatch @ 50/35 Kg\n400mt run in pair\nCash Out: 50  sit ups
URL:http://www.crossfitsegrate.com/event/sabato-26032016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160329
DTEND;VALUE=DATE:20160330
DTSTAMP:20260403T231938
CREATED:20160328T221619Z
LAST-MODIFIED:20160330T055453Z
UID:1245-1459209600-1459295999@www.crossfitsegrate.com
SUMMARY:Martedì 29 Marzo
DESCRIPTION:WOD \n20′ AMRAP \n6 KB Swing 24/16 kg \n8 OHS @ 45/25 kg \n10 OTB burpees/ alternating with 10 kipping HSPU
URL:http://www.crossfitsegrate.com/event/martedi-29-marzo/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160330
DTEND;VALUE=DATE:20160331
DTSTAMP:20260403T231938
CREATED:20160329T220513Z
LAST-MODIFIED:20160329T202258Z
UID:1249-1459296000-1459382399@www.crossfitsegrate.com
SUMMARY:Mercoledì 30 Marzo
DESCRIPTION:Warm UP: 10′ group dynamics and mobility \nWod: \nWOD: \n7′ AMRAP: \nLadder Up 2-4-6-8 \nAlt arm DB SN @ 20/10 Kg \nAbmat sit Up x 2 \n-5’Rest- \n8′ AMRAP: \n5 Deadlift @ 80/55Kg \n7 Wall Ball @ 9/6Kg \n15 DU or 30 SU \n 
URL:http://www.crossfitsegrate.com/event/mercoledi-30-marzo/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160401
DTEND;VALUE=DATE:20160402
DTSTAMP:20260403T231938
CREATED:20160331T220154Z
LAST-MODIFIED:20160331T095554Z
UID:1250-1459468800-1459555199@www.crossfitsegrate.com
SUMMARY:VENERDI 01/04/2016
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nGYM STRENGTH & BB STRENGTH:\nA1- Strict Press – 4 x 8-10\nA2- Sorensen Hold 4 x 30”\nRest 60” \nWOD\n5 Rounds of:\n12 Hang Power Clean 55/35 Kg\n12 FSQ 55/35 Kg\n12 Ring Dip / 6W or Jumping to ring support + negative or  Push Ups
URL:http://www.crossfitsegrate.com/event/venerdi-01042016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160402
DTEND;VALUE=DATE:20160403
DTSTAMP:20260403T231938
CREATED:20160401T220104Z
LAST-MODIFIED:20160331T095743Z
UID:1251-1459555200-1459641599@www.crossfitsegrate.com
SUMMARY:SABATO 02/04/2016
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nTEAM WOD of 2\n3 Rounds of:\n30 Synchronized Down& Up\n30 Synchronized KB American Swing @ 24/16 Kg\n30 Synchronized KB Goblet Squat @ 24/16 Kg\nCash out: 100 sit-up
URL:http://www.crossfitsegrate.com/event/sabato-02042016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160404
DTEND;VALUE=DATE:20160405
DTSTAMP:20260403T231938
CREATED:20160403T220113Z
LAST-MODIFIED:20160403T132822Z
UID:1252-1459728000-1459814399@www.crossfitsegrate.com
SUMMARY:LUNEDI 04/04/2016
DESCRIPTION:WARM UP \nWL\nSquat Snatch – 1RM of the day \nWOD\nAMRAP 12’:\n10 OHS @ 35/25Kg\n8 Back rack Lunges @ 35/25Kg\n6 Burpees
URL:http://www.crossfitsegrate.com/event/lunedi-04042016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160405
DTEND;VALUE=DATE:20160406
DTSTAMP:20260403T231938
CREATED:20160404T220112Z
LAST-MODIFIED:20160404T174747Z
UID:1254-1459814400-1459900799@www.crossfitsegrate.com
SUMMARY:MARTEDI 05/04/2016
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nGYM: EMOM 12’\nMin1 HS Hold back to the wall – 30”\nMin2  sit up  15 \nWOD:\n6 Intervals 1’ON\, 1’OFF\n20 DU/s 20” SUs\n12 Air Squat\nME Push Up
URL:http://www.crossfitsegrate.com/event/mercoledi-06042016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160406
DTEND;VALUE=DATE:20160407
DTSTAMP:20260403T231938
CREATED:20160405T220159Z
LAST-MODIFIED:20160405T111819Z
UID:1255-1459900800-1459987199@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 06/04/2016
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility with: \nGYM STRENGTH & BB STRENGTH\nA1- Good Morning 3 x 8@ climbing\nA2- Hollow Body hold for 30”\nA3- Superman hold 30”\nRest 60” \nWOD\n3 INT 3′ ON – 3′ OFF\n500mt Row\n25 alt arm DB Snatch @ 20/10 kg
URL:http://www.crossfitsegrate.com/event/giovedi-07042016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160407
DTEND;VALUE=DATE:20160408
DTSTAMP:20260403T231938
CREATED:20160406T220132Z
LAST-MODIFIED:20160406T184732Z
UID:1253-1459987200-1460073599@www.crossfitsegrate.com
SUMMARY:GIOVEDI 07/04/2016
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nGYM STRENGTH & BB STRENGTH:\nA1- Thruster from  the ground – 5 x 4 @ climbing weight\nA2- ring row 5 x 8\nRest 45” \nWOD:\n7 Rounds of:\n7 pull up\n7 Power Clean & Push Jerk @ 60/40 Kg
URL:http://www.crossfitsegrate.com/event/martedi-05042016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160408
DTEND;VALUE=DATE:20160409
DTSTAMP:20260403T231938
CREATED:20160407T220116Z
LAST-MODIFIED:20160407T160752Z
UID:1256-1460073600-1460159999@www.crossfitsegrate.com
SUMMARY:VENERDI 08/04/2016
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nDEADLIFT:\n5X5 CLIMBING\nWOD:\nAMRAP 10′\n10 PW Snatch @ 45/30 KG\n10 Wall Ball @ 20/14lbs
URL:http://www.crossfitsegrate.com/event/venerdi-08042016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160409
DTEND;VALUE=DATE:20160410
DTSTAMP:20260403T231938
CREATED:20160408T220101Z
LAST-MODIFIED:20160407T161020Z
UID:1261-1460160000-1460246399@www.crossfitsegrate.com
SUMMARY:SABATO 09/04/2016
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nTEAM WOD of 2\n2’ to establish:\n(at the same time)\nMember 1 – Max Reps Push Press @ 40/30Kg\nMember 2 – Max Reps Burpees\n-rest 2’-\n5’ AMRAP:\n10 Power Clean @ 40/30Kg\n10 Box Jump Overs\n(switch every round)\n-rest 2’-\n5’ AMRAP:\n10 SDHP @ 40/30Kg\n20 Lateral Jump over the BB\n-rest 2’-\n2’ to establish:\n(at the same time)\nMember 2 – Max Reps Push Press @ 40/30Kg\nMember 1 – Max Reps Burpees
URL:http://www.crossfitsegrate.com/event/sabato-09042016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160411
DTEND;VALUE=DATE:20160412
DTSTAMP:20260403T231938
CREATED:20160410T222808Z
LAST-MODIFIED:20160410T123101Z
UID:1263-1460332800-1460419199@www.crossfitsegrate.com
SUMMARY:Lunedì 11 Aprile
DESCRIPTION:WARM UP 10’ Groups Dynamics & Mobility \nWL: Clean Pull + Squat Clean – \n1 +1 x 10 Sets @ climbing weight \nWOD “Ladder Elisabeth” \nAMRAP 8’ Ladder Up 2-4-6-8-… \nSquat Clean @ 60/40Kg \nRing Dip or push ups
URL:http://www.crossfitsegrate.com/event/lunedi-11-aprile/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160412
DTEND;VALUE=DATE:20160413
DTSTAMP:20260403T231938
CREATED:20160411T220104Z
LAST-MODIFIED:20160412T074257Z
UID:1264-1460419200-1460505599@www.crossfitsegrate.com
SUMMARY:MARTEDI 12/04/2016
DESCRIPTION:WARM UP 10’ Groups Dynamics & Mobility \nGYM STRENGTH & BB STRENGTH\nA1- Weighted Step Up  4 x 8+8\nA2- Strict Chin up 4 x 8\nRest 60” \nWOD\n3 Rounds:\n400mt Run\n15 Push Jerk @ 50/35 Kg\n15  Pull Up
URL:http://www.crossfitsegrate.com/event/martedi-12042016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160413
DTEND;VALUE=DATE:20160414
DTSTAMP:20260403T231938
CREATED:20160412T223421Z
LAST-MODIFIED:20160412T192158Z
UID:1265-1460505600-1460591999@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 13/04/2016
DESCRIPTION:10’ Groups Dynamics & Mobility with:\nGYM:  \n4 set for quality of:\n5 Wall Climb\n5 TTB Strict or K2C Strict\n30-40 DU or 45” attempt\n-no rest \nWOD:\n4 Intervals 1’30”ON\, 1’30”OFF\nAMRAP\n10 OH  Lunges @ 40/25 Kg\n10 OTB Burpees
URL:http://www.crossfitsegrate.com/event/mercoledi-13042016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160414
DTEND;VALUE=DATE:20160415
DTSTAMP:20260403T231938
CREATED:20160413T220157Z
LAST-MODIFIED:20160411T103732Z
UID:1266-1460592000-1460678399@www.crossfitsegrate.com
SUMMARY:GIOVEDI 14/04/2016
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nGYM STRENGTH & BB STRENGTH\nEMOM 16’\nOdd Deadlift – 3 Reps @ climbing weight\nEven Plank Hold- 20-30” \nWOD\nFor time:\n50 Cal Row\n25 Hang Power Snatch @ 50/35 kg\n12 Push Up H/off
URL:http://www.crossfitsegrate.com/event/giovedi-14042016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160415
DTEND;VALUE=DATE:20160416
DTSTAMP:20260403T231938
CREATED:20160414T220142Z
LAST-MODIFIED:20160414T200228Z
UID:1267-1460678400-1460764799@www.crossfitsegrate.com
SUMMARY:VENERDI 15/04/2016
DESCRIPTION:WARM UP: 10′ group dynamics & mobility \nWOD: \n10 INT 1’30” ON 1’30” OFF\n10 KB SWING@24/16 KG\n10 PUSH PRESS@ 45/25 KG\nME Air Squat/ sit up alternating every round \n 
URL:http://www.crossfitsegrate.com/event/venerdi-15042016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160416
DTEND;VALUE=DATE:20160417
DTSTAMP:20260403T231938
CREATED:20160415T220147Z
LAST-MODIFIED:20160411T104540Z
UID:1268-1460764800-1460851199@www.crossfitsegrate.com
SUMMARY:SABATO 16/04/2016
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nTEAM WOD of 2:\nCash In: 20 KB Turkish Get Up @ 24/16Kg (alternating member every rep)\nComplete\, switching as needed:\n2 Rounds of:\n20 Hang Power clean @ 50/35 Kg\n30 K2E\n40 Box Jump Overs
URL:http://www.crossfitsegrate.com/event/sabato-16042016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160418
DTEND;VALUE=DATE:20160419
DTSTAMP:20260403T231938
CREATED:20160417T221038Z
LAST-MODIFIED:20160417T141424Z
UID:1271-1460937600-1461023999@www.crossfitsegrate.com
SUMMARY:Lunedì 18 Aprile
DESCRIPTION:WARM UP 10’ Groups Dynamics & Mobility \nGYM STRENGTH & BB STRENGTH \nA1- SN Grip Push Press Behind Neck + OHS from rack 4 x 3 + 5 @ climbing weight \nA2- L Sit or Tuck Hold hang on bar 4 x 20-30” \nWOD For Time: \n50 Wall Ball @ 9/6 Kg \n40 Power Snatch @ 35/25 Kg \n30 Burpees \n20 TTB
URL:http://www.crossfitsegrate.com/event/lunedi-18-aprile/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160419
DTEND;VALUE=DATE:20160420
DTSTAMP:20260403T231938
CREATED:20160418T220124Z
LAST-MODIFIED:20160418T171738Z
UID:1273-1461024000-1461110399@www.crossfitsegrate.com
SUMMARY:MARTEDI 19/04/2016
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nGYM:\nSKILLS: SKIN THE CAT \nWOD:\n5 Rounds of:\n14 Alt arm KB Snatch @ 24/16 Kg\n40 DU or 120 SU
URL:http://www.crossfitsegrate.com/event/martedi-19042016/
END:VEVENT
END:VCALENDAR