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: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
BEGIN:DAYLIGHT
TZOFFSETFROM:+0100
TZOFFSETTO:+0200
TZNAME:CEST
DTSTART:20170326T010000
END:DAYLIGHT
BEGIN:STANDARD
TZOFFSETFROM:+0200
TZOFFSETTO:+0100
TZNAME:CET
DTSTART:20171029T010000
END:STANDARD
END:VTIMEZONE
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160305
DTEND;VALUE=DATE:20160306
DTSTAMP:20260404T002847
CREATED:20160304T230100Z
LAST-MODIFIED:20160301T170049Z
UID:1215-1457136000-1457222399@www.crossfitsegrate.com
SUMMARY:SABATO 05/03/2016
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nTEAM WOD of 2:\nAll team must complete\, switching as needed:\nCash In: 100DU or 250 SU\n3 Rounds of:\n30 Pull Up\n30 Wall Ball @ 9/6 Kg\n30 Sit Ups\n30 Cal Row\nCash In: 100DU or 250 SUV
URL:http://www.crossfitsegrate.com/event/sabato-05032016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160307
DTEND;VALUE=DATE:20160308
DTSTAMP:20260404T002847
CREATED:20160306T230153Z
LAST-MODIFIED:20160306T215245Z
UID:1217-1457308800-1457395199@www.crossfitsegrate.com
SUMMARY:LUNEDI 07/03/2016
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nWL\nPower Clean & Jerk Cycling\n5 x 5 reps every 90”\nWOD:\n4 Rounds all out of:\n250mt Row\n10 Power clean & Jerk @ 45/35 Kg\n10 burpees over the bar\n-rest 60” after each round
URL:http://www.crossfitsegrate.com/event/lunedi-07032016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160308
DTEND;VALUE=DATE:20160309
DTSTAMP:20260404T002847
CREATED:20160307T235254Z
LAST-MODIFIED:20160308T065356Z
UID:1219-1457395200-1457481599@www.crossfitsegrate.com
SUMMARY:Martedì 8 Marzo
DESCRIPTION:WARM UP 10’ Groups Dynamics & Mobility \nWOD AMRAP 25’ \n50 DU/100SU \n-then- 2 Rounds of: \n4 alt Arm KB TGU @ 24/12 Kg \n12 alt Arm KB Russian Swing @ 24/12 Kg \n15 Lunges / 15 Abmat Sit Up (alternating every round)
URL:http://www.crossfitsegrate.com/event/martedi-8-marzo/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160309
DTEND;VALUE=DATE:20160310
DTSTAMP:20260404T002847
CREATED:20160308T230104Z
LAST-MODIFIED:20160308T111126Z
UID:1220-1457481600-1457567999@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 09/03/2016
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nGYM SKILLS\nROPE CLIMB \nWOD:\n4 Intervals 3’ON\, 3’ OFF\nAMRAP:\n20/15 Cal Row\n10 TTB\n10 Push Up
URL:http://www.crossfitsegrate.com/event/mercoledi-09032016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160310
DTEND;VALUE=DATE:20160311
DTSTAMP:20260404T002847
CREATED:20160309T230134Z
LAST-MODIFIED:20160308T111311Z
UID:1221-1457568000-1457654399@www.crossfitsegrate.com
SUMMARY:GIOVEDI 10/03/2016
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nGYM STRENGTH & BB STRENGTH:\nA1- Snatch Grip Push Press Behind Neck 4 x 8-10 (taken from the ground)\nA2- 30” Plank\nRest 60” \nWOD:\nAMRAP 12’:\n6 Hang Squat Snatch @ 50/30Kg (power + OHS for beginners)\n6  Pull Up\n6 OTB Burpees
URL:http://www.crossfitsegrate.com/event/giovedi-10032016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160311
DTEND;VALUE=DATE:20160312
DTSTAMP:20260404T002847
CREATED:20160310T230130Z
LAST-MODIFIED:20160308T111412Z
UID:1222-1457654400-1457740799@www.crossfitsegrate.com
SUMMARY:VENERDI 11/03/2016
DESCRIPTION:16:3
URL:http://www.crossfitsegrate.com/event/venerdi-11032016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160312
DTEND;VALUE=DATE:20160313
DTSTAMP:20260404T002847
CREATED:20160311T230107Z
LAST-MODIFIED:20160311T105201Z
UID:1223-1457740800-1457827199@www.crossfitsegrate.com
SUMMARY:SABATO 12/03/2016
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nTEAM WOD of 2:\n5 Rounds: (switch as needed)\n2 MIN Max Reps Deadlift@ 40% of 1RM\n2 MIN Max Reps Sit-Up\n2 MIN Max Reps Burpees
URL:http://www.crossfitsegrate.com/event/sabato-12032016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160314
DTEND;VALUE=DATE:20160315
DTSTAMP:20260404T002847
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:20260404T002847
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:20260404T002847
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:20260404T002847
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:20260404T002847
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:20260404T002847
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:20260404T002847
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:20260404T002847
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:20260404T002847
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:20260404T002847
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:20260404T002847
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:20260404T002847
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:20260404T002847
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:20260404T002847
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:20260404T002847
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:20260404T002847
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:20260404T002847
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:20260404T002847
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:20260404T002847
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:20260404T002847
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:20260404T002847
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:20260404T002847
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:20260404T002847
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
END:VCALENDAR