BEGIN:VCALENDAR
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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
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X-PUBLISHED-TTL:PT1H
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TZID:Europe/Rome
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TZOFFSETFROM:+0100
TZOFFSETTO:+0200
TZNAME:CEST
DTSTART:20150329T010000
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DTSTART:20151025T010000
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TZNAME:CEST
DTSTART:20160327T010000
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DTSTART:20161030T010000
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DTSTART:20170326T010000
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DTSTART:20171029T010000
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BEGIN:VEVENT
DTSTART;VALUE=DATE:20160913
DTEND;VALUE=DATE:20160914
DTSTAMP:20260403T224623
CREATED:20160912T220150Z
LAST-MODIFIED:20160912T192332Z
UID:1481-1473724800-1473811199@www.crossfitsegrate.com
SUMMARY:Martedì 13 Settembre
DESCRIPTION:WARM UP: 10’ Groups Dynamics & Mobility \nGymnastics Strength \nEMOM 8-10’ – \nOdd 2-4 Reps Strict Ring Dip \nEven 8-10 Reps One leg V- Up \nWOD: \n7 Intervals 1’ON\, 1’OFF \n10 OTB Burpees \nME Push Press @ 40/30 Kg
URL:http://www.crossfitsegrate.com/event/martedi-13-settembre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160914
DTEND;VALUE=DATE:20160915
DTSTAMP:20260403T224623
CREATED:20160913T220114Z
LAST-MODIFIED:20160913T192534Z
UID:1482-1473811200-1473897599@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 14/09/2016
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nWL\nPower Clean Cycling – EMOM 10’- 3-4 reps @ climbing \nWOD:\n12’ AMRAP:\n5 C2B or Pull Up\n7 Power clean @ 70/ 45 Kg\n200 mt run
URL:http://www.crossfitsegrate.com/event/mercoledi-14092016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160915
DTEND;VALUE=DATE:20160916
DTSTAMP:20260403T224623
CREATED:20160914T225356Z
LAST-MODIFIED:20160914T185455Z
UID:1485-1473897600-1473983999@www.crossfitsegrate.com
SUMMARY:Giovedì 15 Settembre
DESCRIPTION:WARM UP: 10’ Groups Dynamics & Mobility \nSTRENGTH : \nFront Squat 5 x 5 @ climbing \nWOD: \n3 Rounds of: \n10 Kipping HSPU or 12 push up \n30 Wall Ball @ 9/6 Kg \n500 mt row
URL:http://www.crossfitsegrate.com/event/giovedi-15-settembre-2/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160916
DTEND;VALUE=DATE:20160917
DTSTAMP:20260403T224623
CREATED:20160915T221629Z
LAST-MODIFIED:20160915T191712Z
UID:1486-1473984000-1474070399@www.crossfitsegrate.com
SUMMARY:Venerdì 16 Settembre
DESCRIPTION:WARM UP: \n10’ Groups Dynamics & Mobility \nWOD: \n5 Rounds of: \n1’ Walking Lunges \n1’ KB SDHP @ 32/24 Kg \n1’ Parallette Pass Through \n1’ Down&Up \n1’ Abmat Sit Up \n1’ Rest
URL:http://www.crossfitsegrate.com/event/venerdi-16-settembre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160917
DTEND;VALUE=DATE:20160918
DTSTAMP:20260403T224623
CREATED:20160916T221841Z
LAST-MODIFIED:20160916T173002Z
UID:1487-1474070400-1474156799@www.crossfitsegrate.com
SUMMARY:SABATO 17/09/2016
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nTEAM WOD of 2:\nComplete for time\, switching as needed: \n20 C2B/Pull Up \n40 DB Push Up \n40 DB Thruster 20/10 kg \n60 Box Jump Overs \n80 Cal Row
URL:http://www.crossfitsegrate.com/event/sabato-17092016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160919
DTEND;VALUE=DATE:20160920
DTSTAMP:20260403T224623
CREATED:20160918T222018Z
LAST-MODIFIED:20160919T084206Z
UID:1488-1474243200-1474329599@www.crossfitsegrate.com
SUMMARY:LUNEDI 19/09/2016
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & & Mobility \nSTRENGTH\nA- Back Squat – 2RM \nWOD:\nFor Time:\n75 Back Squat from the ground @ 70/45 Kg\n-every minute 5 Burpees
URL:http://www.crossfitsegrate.com/event/lunedi-19092016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160920
DTEND;VALUE=DATE:20160921
DTSTAMP:20260403T224623
CREATED:20160919T233007Z
LAST-MODIFIED:20160919T193246Z
UID:1490-1474329600-1474415999@www.crossfitsegrate.com
SUMMARY:Martedì 20 Settembre
DESCRIPTION:WARM UP: 10’ Groups Dynamics & Mobility \nWL Hang Power Snatch – \nEMOM 12’ – 2 reps @ climbing \nWOD: \n9’ AMRAP of: \n9 Hang Power Snatch @ 35/25 Kg \n9 Pull Up \n9 Box Jump Overs \n 
URL:http://www.crossfitsegrate.com/event/martedi-20-settembre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160921
DTEND;VALUE=DATE:20160922
DTSTAMP:20260403T224623
CREATED:20160920T220454Z
LAST-MODIFIED:20160920T170702Z
UID:1491-1474416000-1474502399@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 21/09/2016
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nWOD:\n20’AMRAP:\n2 rounds of:\n4 Rind Dip\n8 Alt arm DB Snatch @20/10 Kg\n16 Jumping Split Squat\n-then-\n400mt Run
URL:http://www.crossfitsegrate.com/event/mercoledi-21092016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160922
DTEND;VALUE=DATE:20160923
DTSTAMP:20260403T224623
CREATED:20160921T224613Z
LAST-MODIFIED:20160921T155121Z
UID:1492-1474502400-1474588799@www.crossfitsegrate.com
SUMMARY:Giovedì 22 Settembre
DESCRIPTION:WARM UP:  \n10’ Groups Dynamics & Mobility  \nGymnastics Skills: Kipping HSPU  \nFor Advanced: EMOM 10’- 3-5 Reps \nWOD: \n5 Rounds of: \n5 Power Clean& Press @ 80/50 Kg \n20 DU or 40 SU
URL:http://www.crossfitsegrate.com/event/giovedi-22-settembre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160923
DTEND;VALUE=DATE:20160924
DTSTAMP:20260403T224623
CREATED:20160922T223812Z
LAST-MODIFIED:20160923T111539Z
UID:1494-1474588800-1474675199@www.crossfitsegrate.com
SUMMARY:VENERDI 23/09/2016
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nSTRENGTH & GYM STRENGTH:\nA1- Shoulder Press 5 x 5 @ climbing\nA2- Strict K2E 5 x 8 \nWOD:\n15-12-9-6-3 Reps of:\nDeadlift 80/60 Kg\nPush up\nDown & Up
URL:http://www.crossfitsegrate.com/event/venerdi-23092016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160924
DTEND;VALUE=DATE:20160925
DTSTAMP:20260403T224623
CREATED:20160923T224034Z
LAST-MODIFIED:20160922T154133Z
UID:1495-1474675200-1474761599@www.crossfitsegrate.com
SUMMARY:SABATO 24/09/2016
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility\nTEAM WOD of 2:\nComplete\, switching every round:\nAMRAP 4’\n1 Round of cindy each member\n-rest 2’-\nAMRAP 4’\n7 KB Swing @ 32/24 Kg\n7 GHD Sit Ups\n-rest 2’-\nAMRAP 4’\n10 Thruster @ empty BB\n5 Bar facing Burpees\n-rest 2’-\nAMRAP 4’\nMax Cal row – switch every 10
URL:http://www.crossfitsegrate.com/event/sabato-24092016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160926
DTEND;VALUE=DATE:20160927
DTSTAMP:20260403T224623
CREATED:20160925T224143Z
LAST-MODIFIED:20160924T102808Z
UID:1496-1474848000-1474934399@www.crossfitsegrate.com
SUMMARY:LUNEDI 26/09/2016
DESCRIPTION:WARM UP: 10’ Groups Dynamics & Mobility \nWL \nOHS From the Ground – 2RM \nWOD: \n3 Intervals 3’ON\, 3’OFF \n400mt Run \n12 Box Jump \nME Alt Arm DB Snatch 30/15 Kg
URL:http://www.crossfitsegrate.com/event/lunedi-26092016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160927
DTEND;VALUE=DATE:20160928
DTSTAMP:20260403T224623
CREATED:20160926T225206Z
LAST-MODIFIED:20160927T051146Z
UID:1498-1474934400-1475020799@www.crossfitsegrate.com
SUMMARY:Martedì 27 Settembre
DESCRIPTION:WARM UP: \n10’ Groups Dynamics & Mobility \nGym Skills : Rope Climb \nFor Advanced \nEMOM 10′: 1/2rope \nWOD: \n12’AMRAP: \n5 Hang Power Clean @ 70/50 Kg \n7 Pull Ups \n9 OTB Burpees
URL:http://www.crossfitsegrate.com/event/martedi-27-settembre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160928
DTEND;VALUE=DATE:20160929
DTSTAMP:20260403T224623
CREATED:20160927T223340Z
LAST-MODIFIED:20160927T133623Z
UID:1499-1475020800-1475107199@www.crossfitsegrate.com
SUMMARY:Mercoledi 28 Settembre
DESCRIPTION:WARM UP: 10’ Groups Dynamics & Mobility \nSTRENGTH: \nThruster From Rack 5 x 3 @ climbing \nRing Rows 5 x 10 \nWOD: \n5 Rounds For Time:\n21 Wall Ball @ 9/6Kg\n15 Tuck Crunch
URL:http://www.crossfitsegrate.com/event/mercoledi-28-settembre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160929
DTEND;VALUE=DATE:20160930
DTSTAMP:20260403T224623
CREATED:20160928T223835Z
LAST-MODIFIED:20160928T154002Z
UID:1500-1475107200-1475193599@www.crossfitsegrate.com
SUMMARY:GIOVEDI 29/09/2016
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nSTRENGTH & GYM STRENGTH:\nA1- Push Press Behind Neck SN Grip 5 x 5 @ climbing\nA2- Superman Hold 5 x 30”\nA3- DB Lunges 5 x 6 each leg @ AHAP \nWOD:\n“Isabel”\n30 snatch for time @ 60/40 Kg
URL:http://www.crossfitsegrate.com/event/giovedi-29092016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20160930
DTEND;VALUE=DATE:20161001
DTSTAMP:20260403T224623
CREATED:20160929T221513Z
LAST-MODIFIED:20160930T051400Z
UID:1501-1475193600-1475279999@www.crossfitsegrate.com
SUMMARY:Giovedì 30 Settembre
DESCRIPTION:WARM UP: 10’ Groups Dynamics & Mobility \nWOD: 4 Rounds of: \n30” Max HS Hold against wall \n30” Rest \n30” Max Cal Row \n30” Rest \n30” Max Push Ups \n30” Rest \n30” Max One leg V Up \n30” Rest \n30” Max 1-arm-KB Swing alt arm every rep @ 24/16 \n30” Rest
URL:http://www.crossfitsegrate.com/event/giovedi-30-settembre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161001
DTEND;VALUE=DATE:20161002
DTSTAMP:20260403T224623
CREATED:20160930T222148Z
LAST-MODIFIED:20160930T153643Z
UID:1502-1475280000-1475366399@www.crossfitsegrate.com
SUMMARY:Sabato 1 Ottobre
DESCRIPTION:  \nTEAM WOD of 3: \nAll Team must complete- switch as needed: \n600mt 1-Arm-DB-Farmer-Carry (switch member every 200mt- 100 DX\,100 SX) \n120 1-arm DB Snatch @ 20/10 Kg \n90 Box Jump Overs \n60 Burpees \n600mt 1-Arm-DB-Farmer-Carry (switch member every 200mt- 100 DX\,100 SX) \n120  Lunges \n90 Mountain Climber each leg \n60 K2E \n600mt Run as a Team all together
URL:http://www.crossfitsegrate.com/event/sabato-1-ottobre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161003
DTEND;VALUE=DATE:20161004
DTSTAMP:20260403T224623
CREATED:20161002T222813Z
LAST-MODIFIED:20161002T123058Z
UID:1504-1475452800-1475539199@www.crossfitsegrate.com
SUMMARY:Lunedì 3 Ottobre
DESCRIPTION:WARM UP: 10’ Groups Dynamics & Mobility \nGYM STRENGTH & BB STRENGTH: \nA1- Back Squat – 4 x 2 reps \nA2- Strict Pull Up holding chin over the bar 2” – 4 x 3 \nWOD: \n10 Rounds of: \n5 Power Clean @ 60/40 Kg \n10 Wall Ball @ 9/6 Kg
URL:http://www.crossfitsegrate.com/event/lunedi-3-ottobre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161004
DTEND;VALUE=DATE:20161005
DTSTAMP:20260403T224623
CREATED:20161003T221402Z
LAST-MODIFIED:20161003T171529Z
UID:1505-1475539200-1475625599@www.crossfitsegrate.com
SUMMARY:MARTEDI 04/10/2016
DESCRIPTION:GYM: KIPPING PULL UP \nEMOM 12′\nMin1- 3-6 Kipping Pull for quality\nMin2- Plank Hold (whole minute)\nMin3- 8-12 Burpees \nWOD:\n3 Rounds of:\n25 Cal Row\n25 KB Swing @ 24/16 Kg
URL:http://www.crossfitsegrate.com/event/martedi-04102016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161005
DTEND;VALUE=DATE:20161006
DTSTAMP:20260403T224623
CREATED:20161004T220105Z
LAST-MODIFIED:20161004T143604Z
UID:1506-1475625600-1475711999@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 05/10/2016
DESCRIPTION:WL:\n3 Position Snatch: Every 1′ x 8\n1 Low hang Snatch (full squat)\n1 Mid thigh Snatch (full squat)\n1 High Hang Snatch (full squat) \nWOD:\nAMRAP 10′:\n10 OHS @ 35/25 Kg\n100mt Run
URL:http://www.crossfitsegrate.com/event/mercoledi-05102016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161006
DTEND;VALUE=DATE:20161007
DTSTAMP:20260403T224623
CREATED:20161005T220147Z
LAST-MODIFIED:20161004T070304Z
UID:1507-1475712000-1475798399@www.crossfitsegrate.com
SUMMARY:GIOVEDI 06/10/2016
DESCRIPTION:WOD:\n5 Rounds of:\n1’ Max Reps Push Ups h/off\n1’ Max Reps DU or SU\n1’ Max Reps Abmat Sit Ups\n1’ Max Reps Alt Arm DB Snatch @ 20/10 Kg\n1’ Rest
URL:http://www.crossfitsegrate.com/event/giovedi-06102016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161007
DTEND;VALUE=DATE:20161008
DTSTAMP:20260403T224623
CREATED:20161006T220416Z
LAST-MODIFIED:20161006T195918Z
UID:1508-1475798400-1475884799@www.crossfitsegrate.com
SUMMARY:VENERDI 07/10/2016
DESCRIPTION:STRENGTH:\nDEADLIFT –  5RM of the Day \nWOD:\n5 Intervals 90” ON\, 90” OFF\n100mt Run\n12 Deadlift @ 50% 5RM Just Found\nME OTB Burpees
URL:http://www.crossfitsegrate.com/event/venerdi-07102016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161008
DTEND;VALUE=DATE:20161009
DTSTAMP:20260403T224623
CREATED:20161007T220957Z
LAST-MODIFIED:20161007T112322Z
UID:1509-1475884800-1475971199@www.crossfitsegrate.com
SUMMARY:Sabato 8 Ottobre
DESCRIPTION:TEAM WOD of 2\, switching as needed: \n2 rounds: \n50 Thruster @ empty BB \n40 Cal Row \n30 Lunges with empty BB in front rack \n40 Pull Up/ring row for beginners \n 
URL:http://www.crossfitsegrate.com/event/sabato-8-ottobre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161010
DTEND;VALUE=DATE:20161011
DTSTAMP:20260403T224623
CREATED:20161009T220406Z
LAST-MODIFIED:20161009T160541Z
UID:1510-1476057600-1476143999@www.crossfitsegrate.com
SUMMARY:Lunedì 10 Ottobre
DESCRIPTION:WARM UP: 10’ Groups Dynamics & Mobility \nWL SQUAT CLEAN – EMOM 10′ – 2 Reps @ Climbing weight \nWOD: For Time: 10-8-6-4-2 Reps of: \nCal Row \nSquat Clean @ 60/ 40 Kg\nPush Up x2
URL:http://www.crossfitsegrate.com/event/lunedi-10-ottobre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161011
DTEND;VALUE=DATE:20161012
DTSTAMP:20260403T224623
CREATED:20161010T220112Z
LAST-MODIFIED:20161010T105901Z
UID:1513-1476144000-1476230399@www.crossfitsegrate.com
SUMMARY:MARTEDI 11 OTTOBRE
DESCRIPTION:WOD:\n5 Intervals 3’ON\, 3’OFF\n400mt Run\nME KB Snatch Alt Arm @ 24/12 Kg \nMIDLINE\nFor Time: 100 ABMAT SIT-UP
URL:http://www.crossfitsegrate.com/event/martedi-11-ottobre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161012
DTEND;VALUE=DATE:20161013
DTSTAMP:20260403T224623
CREATED:20161011T220101Z
LAST-MODIFIED:20161011T182332Z
UID:1512-1476230400-1476316799@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 12/10/2016
DESCRIPTION:STRENGTH:\nA1- Push Press – 4 x 3 @ climbing weight\nA2- C2B/Pull Up Strict – 4 x 3\nA2- GHD Sit Up tempo 2020- 4 x 8 \nWOD: \n21-15-9 reps\nOHS @ 50/35 Kg\nBar Facing Burpees
URL:http://www.crossfitsegrate.com/event/mercoledi-12102016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161013
DTEND;VALUE=DATE:20161014
DTSTAMP:20260403T224623
CREATED:20161012T224904Z
LAST-MODIFIED:20161012T114304Z
UID:1511-1476316800-1476403199@www.crossfitsegrate.com
SUMMARY:GIOVEDI 13/10/2016
DESCRIPTION:GYMNASTICS\nEMOM 12’\nOdd TTB or K2E/K2C 3-4 for quality\nEven Goodmorning @ light weight – 6-8 reps \nWOD:\n5′ AMRAP\n10 KB Swing @ 24/16 Kg\n10 Lateral Box Jump\n10 KB SDHP @ 24/16 Kg\n-rest 5′- \n5′ AMRAP\n10 KB Swing @ 24/16 Kg\n10 Lateral Box Jump\n10 KB SDHP @ 24/16 Kg
URL:http://www.crossfitsegrate.com/event/martedi-11102016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161014
DTEND;VALUE=DATE:20161015
DTSTAMP:20260403T224623
CREATED:20161013T220154Z
LAST-MODIFIED:20161014T064044Z
UID:1514-1476403200-1476489599@www.crossfitsegrate.com
SUMMARY:VENERDI 14/10/2016
DESCRIPTION:GYM STRENGTH & BB STRENGTH:\nA1- DB Lunges- 4 x 8-10 Each Leg\nA2- Ring Dip Strict or pike push ups – 4 x Max Reps UB \nWOD\nAMRAP  10′\n5 C2B/Pull Up\n10 Power Snatch @ 35/25 Kg
URL:http://www.crossfitsegrate.com/event/venerdi-14102016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161015
DTEND;VALUE=DATE:20161016
DTSTAMP:20260403T224623
CREATED:20161014T220158Z
LAST-MODIFIED:20161010T110304Z
UID:1515-1476489600-1476575999@www.crossfitsegrate.com
SUMMARY:SABATO 15/10/2016
DESCRIPTION:TEAM WOD of 2\, switching as needed (no rest during 4’ window work for both partners):\nIn 4 ‘ Max Reps Burpees\, while partner “rest” in Plank Hold\n-rest 2’-\nIn 4 ‘ Max Reps Wall Ball @ 9/6 Kg\, while partner “rest” Hanging From the bar\n-rest 2’-\nIn 4 ‘ Max Reps GTOH Plate @ 20/15 Kg\, while partner “rest” in squat bottom position\n-rest 2’-
URL:http://www.crossfitsegrate.com/event/sabato-15102016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161017
DTEND;VALUE=DATE:20161018
DTSTAMP:20260403T224623
CREATED:20161016T222132Z
LAST-MODIFIED:20161016T124834Z
UID:1518-1476662400-1476748799@www.crossfitsegrate.com
SUMMARY:Lunedì 17 ottobre
DESCRIPTION:WL: SPLIT JERK \nEvery 90” X 6: 3 Reps holding receiving pos 3” \nWOD 4 Rounds of: \n400mt Run \n12 Burpees \n6 Power Clean @ 70/50 Kg
URL:http://www.crossfitsegrate.com/event/lunedi-17-ottobre/
END:VEVENT
END:VCALENDAR