BEGIN:VCALENDAR
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
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:20160327T010000
END:DAYLIGHT
BEGIN:STANDARD
TZOFFSETFROM:+0200
TZOFFSETTO:+0100
TZNAME:CET
DTSTART:20161030T010000
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BEGIN:DAYLIGHT
TZOFFSETFROM:+0100
TZOFFSETTO:+0200
TZNAME:CEST
DTSTART:20170326T010000
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TZOFFSETFROM:+0200
TZOFFSETTO:+0100
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DTSTART:20171029T010000
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TZNAME:CEST
DTSTART:20180325T010000
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BEGIN:STANDARD
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TZOFFSETTO:+0100
TZNAME:CET
DTSTART:20181028T010000
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BEGIN:VEVENT
DTSTART;VALUE=DATE:20170408
DTEND;VALUE=DATE:20170409
DTSTAMP:20260404T003100
CREATED:20170407T220549Z
LAST-MODIFIED:20170406T070754Z
UID:1744-1491609600-1491695999@www.crossfitsegrate.com
SUMMARY:Sabato 8 Aprile
DESCRIPTION:Partner Wod: \n0-8′\nPartner a: kb front rack hold 2×24/16 kg\nPartner b: max effort cal row\n1′ rest \n9′-15′\nPartner a: plank hold\nPartner b: max effort back squat 80/60kg\n1′ rest \n16′-20′\nPartner a+b: max effort burpees
URL:http://www.crossfitsegrate.com/event/sabato-8-aprile/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170407
DTEND;VALUE=DATE:20170408
DTSTAMP:20260404T003100
CREATED:20170406T224515Z
LAST-MODIFIED:20170406T191300Z
UID:1738-1491523200-1491609599@www.crossfitsegrate.com
SUMMARY:VENERDI 7/04/2017
DESCRIPTION:Skills: \nKipping Pull UP/C2B: review and practice \nWOD\nAMRAP 20’\n15 Burpees\n10 KB Swing @24-20kg\n10 C2B or Pull up\n5 Power Snatch@60/40
URL:http://www.crossfitsegrate.com/event/venerdi-7042017/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170406
DTEND;VALUE=DATE:20170407
DTSTAMP:20260404T003100
CREATED:20170405T224146Z
LAST-MODIFIED:20170405T192801Z
UID:1737-1491436800-1491523199@www.crossfitsegrate.com
SUMMARY:GIOVEDI 6/04/2017
DESCRIPTION:WOD\n7 Rounds of:\n7 Box Jump Overs\n7 TTB\n7 Push Press @50/35kg\n7 Down & Ups\n-no rest- \nThen\n800mt Run
URL:http://www.crossfitsegrate.com/event/giovedi-6042017/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170405
DTEND;VALUE=DATE:20170406
DTSTAMP:20260404T003100
CREATED:20170404T223957Z
LAST-MODIFIED:20170404T104914Z
UID:1736-1491350400-1491436799@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 5/04/2017
DESCRIPTION:Gymnastic & Strength\nA1- Back Squat 4 x 5-4-3-2 reps @ climbing\nA2- Superman Hold 4x 30” \nWOD\n4 Intervals 2” ON\, 2” OFF\n20/15 cal row\nME Thruster@50/35 Kg
URL:http://www.crossfitsegrate.com/event/mercoledi-5042017/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170404
DTEND;VALUE=DATE:20170405
DTSTAMP:20260404T003100
CREATED:20170403T223823Z
LAST-MODIFIED:20170404T055536Z
UID:1735-1491264000-1491350399@www.crossfitsegrate.com
SUMMARY:MARTEDI 4 APRILE
DESCRIPTION:STRENGTH\nDeadlift 5×5 \nWod: 15 ‘ AMRAP\n5 Pw Clean @ 70/50 Kg\n10 OTB Burpees
URL:http://www.crossfitsegrate.com/event/martedi-4-aprile/
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=Europe/Rome:20170403T080000
DTEND;TZID=Europe/Rome:20170403T170000
DTSTAMP:20260404T003100
CREATED:20170403T072723Z
LAST-MODIFIED:20170403T072723Z
UID:1733-1491206400-1491238800@www.crossfitsegrate.com
SUMMARY:Lunedì 3 Aprile
DESCRIPTION:EMOM 16’\nOdd Power Snatch + Hang Power Snatch – 1+1 reps in @ climbing weight \nEven Strict HSPU – 6 reps \nWOD\n3 Rounds of:\n400 mt Run\n30-20-10 Alt arm DB Snatch @25/15Kg\n75-50-25 Double Unders or 100 SU every rd
URL:http://www.crossfitsegrate.com/event/lunedi-3-aprile/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170401
DTEND;VALUE=DATE:20170402
DTSTAMP:20260404T003100
CREATED:20170331T221443Z
LAST-MODIFIED:20170331T181617Z
UID:1731-1491004800-1491091199@www.crossfitsegrate.com
SUMMARY:Sabato 1 Aprile
DESCRIPTION:Hero Wod “Daniel” \nFor time:\n50 pull-ups\n400-meter run\n95-lb. thrusters\, 21 reps\n800-meter run\n95-lb. thrusters\, 21 reps\n400-meter run\n50 pull-ups
URL:http://www.crossfitsegrate.com/event/sabato-1-aprile/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170331
DTEND;VALUE=DATE:20170401
DTSTAMP:20260404T003100
CREATED:20170330T225752Z
LAST-MODIFIED:20170331T065847Z
UID:1724-1490918400-1491004799@www.crossfitsegrate.com
SUMMARY:VENERDI 31/03/17
DESCRIPTION:WL : Squat Clean + Front Squat\nWork Up to a max complex of the day \nEMOM 12′\nMIN ODD: HANG POWER CLEAN – 5 REPS\nMIN EVEN: 7-9 TTB
URL:http://www.crossfitsegrate.com/event/venerdi-310317/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170330
DTEND;VALUE=DATE:20170331
DTSTAMP:20260404T003100
CREATED:20170329T225437Z
LAST-MODIFIED:20170329T075200Z
UID:1722-1490832000-1490918399@www.crossfitsegrate.com
SUMMARY:GIOVEDI 30/03/17
DESCRIPTION:MIDLINE:\nTABATA HOLLOW HOLD \nWOD:\n10 rounds of:\n30 seconds of burpees\nRest 30 seconds\n30 seconds of SDHP@40-30KG\nRest 30 seconds\n30 seconds Box Jump\n30 seconds rest \n  \n 
URL:http://www.crossfitsegrate.com/event/giovedi-300317/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170329
DTEND;VALUE=DATE:20170330
DTSTAMP:20260404T003100
CREATED:20170328T224851Z
LAST-MODIFIED:20170328T111400Z
UID:1719-1490745600-1490831999@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 29/03/17
DESCRIPTION:STRENGTH\nBench Press 4 x 5@ climbing \nWOD: for time \n50 Med Ball Clean 20/14 \n25 Push Jerk@ 70/50kg \n50 Med Ball Clean@70/50 kg
URL:http://www.crossfitsegrate.com/event/mercoledi-290317/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170328
DTEND;VALUE=DATE:20170329
DTSTAMP:20260404T003100
CREATED:20170327T224151Z
LAST-MODIFIED:20170327T075232Z
UID:1718-1490659200-1490745599@www.crossfitsegrate.com
SUMMARY:MARTEDI 28/02/17
DESCRIPTION:Strength \nEMOM 15′\nMin 1 – 5 Strict Pull Ups\nMin 2 – 20″-30″ L sit Hold or tuck on parallette\nMin 3 – 15 Air Squat \nWOD: AMRAP 10′\n10 Power Clean @ 60/40 kg\n20 Push Up \n  \n  \n 
URL:http://www.crossfitsegrate.com/event/martedi-280217/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170327
DTEND;VALUE=DATE:20170328
DTSTAMP:20260404T003100
CREATED:20170326T220728Z
LAST-MODIFIED:20170325T180837Z
UID:1717-1490572800-1490659199@www.crossfitsegrate.com
SUMMARY:Lunedì 27 Marzo
DESCRIPTION:STRENGTH \nA1- OHS 5x 5 @ climbing \nA2- Plank Hold 5 x 45” \nWOD\n3 Rounds of:\n400mt Run\n30 Alt arm DB Snatch @25/15Kg
URL:http://www.crossfitsegrate.com/event/lunedi-27-marzo/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170325
DTEND;VALUE=DATE:20170326
DTSTAMP:20260404T003100
CREATED:20170324T233356Z
LAST-MODIFIED:20170318T103611Z
UID:1712-1490400000-1490486399@www.crossfitsegrate.com
SUMMARY:SABATO 25/03/17
DESCRIPTION:TEAM WOD 3 “MAD DOG” \n1.6 KM RUN\n150 CAL ROW\n100 BOX JUMP\n50 HSPU\n12 ROPE CLIMB \n 
URL:http://www.crossfitsegrate.com/event/sabato-250317/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170324
DTEND;VALUE=DATE:20170325
DTSTAMP:20260404T003100
CREATED:20170323T233303Z
LAST-MODIFIED:20170318T103347Z
UID:1711-1490313600-1490399999@www.crossfitsegrate.com
SUMMARY:VENERDI 24/03/17
DESCRIPTION:WOD:\n17.5
URL:http://www.crossfitsegrate.com/event/venerdi-240317/
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=Europe/Rome:20170323T080000
DTEND;TZID=Europe/Rome:20170323T175900
DTSTAMP:20260404T003100
CREATED:20170322T232544Z
LAST-MODIFIED:20170322T195738Z
UID:1708-1490256000-1490291940@www.crossfitsegrate.com
SUMMARY:GIOVEDI 23/03/17
DESCRIPTION:STRENGTH:\nEMOM 18′\nMin 1: 15 Wall Ball@9/6 Kg\nMIn 2: 7 Hang Power Clean\nMin 3: Lateral Side Plank 30″+30″ \nWOD:\nLadder 10-8-6-4-2\nPush Press@60/40KG\nKB Swing 32/24
URL:http://www.crossfitsegrate.com/event/martedi-210317/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170322
DTEND;VALUE=DATE:20170323
DTSTAMP:20260404T003100
CREATED:20170321T232813Z
LAST-MODIFIED:20170321T174756Z
UID:1709-1490140800-1490227199@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 22/03/17
DESCRIPTION:STRENGTH:\nA1- Back Squat 4 x 3 @ climbing\nA2- Strict Chin Up 4x 6/8 \nWOD:\n21-15-9-6\nOTB Burpees\nOver Head Squat@45/30 KG\nChest to bar Pull UP
URL:http://www.crossfitsegrate.com/event/mercoledi-220317/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170321
DTEND;VALUE=DATE:20170322
DTSTAMP:20260404T003100
CREATED:20170320T233019Z
LAST-MODIFIED:20170320T221313Z
UID:1710-1490054400-1490140799@www.crossfitsegrate.com
SUMMARY:MARTEDI 21/03/17
DESCRIPTION:4 Set for Quality of:\n-10 Gym Push Up\n-5 Wall Climb\n-40 DU / 80 SU \nWOD\nAMRAP 12’\n9 Deadlift @ 70/45Kg\n5 Power Clean\n3 Push Jerk
URL:http://www.crossfitsegrate.com/event/martedi-210317-2/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170320
DTEND;VALUE=DATE:20170321
DTSTAMP:20260404T003100
CREATED:20170319T232227Z
LAST-MODIFIED:20170318T102959Z
UID:1707-1489968000-1490054399@www.crossfitsegrate.com
SUMMARY:LUNEDI 20/03/17
DESCRIPTION:WL\nPOWER Snatch + OHS – 2 + 2 Reps every 90” x 8 @ climbing weight \nWOD: AMRAP 10′\nPW SNATCH – 10 REPS @40/30 KG\nBURPEES- 10 REPS \n 
URL:http://www.crossfitsegrate.com/event/lunedi-200317/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170318
DTEND;VALUE=DATE:20170319
DTSTAMP:20260404T003100
CREATED:20170317T230743Z
LAST-MODIFIED:20170317T092413Z
UID:1701-1489795200-1489881599@www.crossfitsegrate.com
SUMMARY:SABATO 18/03/17
DESCRIPTION:TEAM WOD of 2 :\n6’ AMRAP MedBall Clean @ 9/6 Kg\, I Go-You Go every 10 reps\n-rest 2’-\n6’ to find 3RM Power Clean\n-rest 2’-\n6’AMRAP:\nAll team works together and synchronized:\n10 Burpees\n10 Pistols or Goblet Squat\n100mt Run all together
URL:http://www.crossfitsegrate.com/event/sabato-180317/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170317
DTEND;VALUE=DATE:20170318
DTSTAMP:20260404T003100
CREATED:20170316T230642Z
LAST-MODIFIED:20170309T080720Z
UID:1700-1489708800-1489795199@www.crossfitsegrate.com
SUMMARY:VENERDI 17/03/17
DESCRIPTION:WOD\n17.4
URL:http://www.crossfitsegrate.com/event/venerdi-170317/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170316
DTEND;VALUE=DATE:20170317
DTSTAMP:20260404T003100
CREATED:20170315T230526Z
LAST-MODIFIED:20170315T084826Z
UID:1699-1489622400-1489708799@www.crossfitsegrate.com
SUMMARY:GIOVEDI 16/03/17
DESCRIPTION:MIDLINE:\n3 -4 Sets of:\n30” Sit Up\n30” Tuck Crunch\n30” Plank\n30” Rest \nWOD: Hero \n“Jack”\nComplete as many rounds as possible in 20 minutes of:\nPush press @ 50/35 kg\, 10 reps\nKB Swings@ 24/16 kg\, 10 reps\nBox jumps\,10 reps
URL:http://www.crossfitsegrate.com/event/giovedi-160317/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170315
DTEND;VALUE=DATE:20170316
DTSTAMP:20260404T003100
CREATED:20170314T230405Z
LAST-MODIFIED:20170314T083634Z
UID:1698-1489536000-1489622399@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 15/03/17
DESCRIPTION:STRENGTH:\nA1- Front Squat 5 x 3 Reps @ climbing\nA2- Strict TTB/K2E/K2C 5x 8-10 reps \nWOD\n6 Intervals 1’ON\, 1’OFF\n12-10 Thruster @ 35/25 Kg\nME Double Unders
URL:http://www.crossfitsegrate.com/event/mercoledi-150317/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170314
DTEND;VALUE=DATE:20170315
DTSTAMP:20260404T003100
CREATED:20170313T230310Z
LAST-MODIFIED:20170313T164332Z
UID:1697-1489449600-1489535999@www.crossfitsegrate.com
SUMMARY:MARTEDI 14/03/17
DESCRIPTION:WL:\nEMOM 10’\nSPLIT JERK From the Ground – 3 reps @ climbing weight \nWOD:\nAMRAP 10′\n5 Pull up \n10 Burpees \n15 Squat
URL:http://www.crossfitsegrate.com/event/martedi-140317/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170313
DTEND;VALUE=DATE:20170314
DTSTAMP:20260404T003100
CREATED:20170312T235645Z
LAST-MODIFIED:20170311T190647Z
UID:1696-1489363200-1489449599@www.crossfitsegrate.com
SUMMARY:LUNEDI 13/03/17
DESCRIPTION:EMOM 12′\nMIN1: Squat Clean @70% 1 RM- 5reps\nMIN2: KB Swing@24/16- 10 reps \nWOD: For Time\n15 Power Snatch @40/30\n10 Over Head Lunges\n10 Power Snatch\n10 Over Head Lunges\n5 Power Snatch\n10 Over Head Lunges
URL:http://www.crossfitsegrate.com/event/lunedi-130317/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170311
DTEND;VALUE=DATE:20170312
DTSTAMP:20260404T003100
CREATED:20170310T231316Z
LAST-MODIFIED:20170302T121403Z
UID:1694-1489190400-1489276799@www.crossfitsegrate.com
SUMMARY:SABATO 11/03/17
DESCRIPTION:TEAM WOD of 3:\nComplete:\n60 Calories Row – switching every 10\n6 Round of Cindy – switching every round\n60 OH Plate Sit Ups @ 10/5 Kg\n6 Round of Cindy – switching every round\n30 Syncro burpees all team together\n6 Round of Cindy – switching every round\n60 OH Plate Sit Ups @ 10/5 Kg\n6 Round of Cindy – switching every round\n60 Calories Row – switching every 10
URL:http://www.crossfitsegrate.com/event/sabato-110317/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170310
DTEND;VALUE=DATE:20170311
DTSTAMP:20260404T003100
CREATED:20170309T231235Z
LAST-MODIFIED:20170302T121306Z
UID:1693-1489104000-1489190399@www.crossfitsegrate.com
SUMMARY:VENERDI 10/03/2017
DESCRIPTION:WOD:\n17.3
URL:http://www.crossfitsegrate.com/event/venerdi-10032017/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170309
DTEND;VALUE=DATE:20170310
DTSTAMP:20260404T003100
CREATED:20170308T230151Z
LAST-MODIFIED:20170308T193421Z
UID:1690-1489017600-1489103999@www.crossfitsegrate.com
SUMMARY:GIOVEDI 09/03/2017
DESCRIPTION:WOD\n6 Rounds of:\n1’ ME Burpees\n1’ Box Jump Overs\n1’ ME Sit up\n1’ ME ROW (CAL)\n1’ Rest \n 
URL:http://www.crossfitsegrate.com/event/giovedi-09032017/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170308
DTEND;VALUE=DATE:20170309
DTSTAMP:20260404T003100
CREATED:20170307T235120Z
LAST-MODIFIED:20170304T164857Z
UID:1689-1488931200-1489017599@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 08/03/2017
DESCRIPTION:STRENGTH:\nA1- Strict Press 5 x 5-4-3-3-2 Reps @ climbing\nA2- Chin Ups 5 x 6-8\nA3- Hollow body hold 5x 30″ \nWOD: \n4 rounds \n20 Power Snatch @ 40 Kg \n50 DUs
URL:http://www.crossfitsegrate.com/event/mercoledi-08032017/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170307
DTEND;VALUE=DATE:20170308
DTSTAMP:20260404T003100
CREATED:20170306T235003Z
LAST-MODIFIED:20170306T174209Z
UID:1688-1488844800-1488931199@www.crossfitsegrate.com
SUMMARY:MARTEDI 07/03/2017
DESCRIPTION:GYM\nEMOM 10’\nOdd 6- 8  Kipping Pull Up\nEven 20 mt bear crawl \nWOD:\nAMRAP 14′\n200 mt Run\n10 TTB/K2C\n7 OHS @ 60/40Kg\n5 Push Ups
URL:http://www.crossfitsegrate.com/event/martedi-07032017/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170306
DTEND;VALUE=DATE:20170307
DTSTAMP:20260404T003100
CREATED:20170305T230132Z
LAST-MODIFIED:20170302T120044Z
UID:1687-1488758400-1488844799@www.crossfitsegrate.com
SUMMARY:LUNEDI 06/03/2017
DESCRIPTION:WL\nEvery 90” x 6-8 sets Hang Power clean + Push Jerk – 2+2@climbing \nWOD:\n3 Rounds of:\n21 Wall Ball @9/6Kg\n15 Power Clean @ 60/40 Kg\n12 Push Jerk @ 60/40 Kg
URL:http://www.crossfitsegrate.com/event/lunedi-06032017/
END:VEVENT
END:VCALENDAR