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:20161205
DTEND;VALUE=DATE:20161206
DTSTAMP:20260403T195545
CREATED:20161204T232808Z
LAST-MODIFIED:20161204T182940Z
UID:1570-1480896000-1480982399@www.crossfitsegrate.com
SUMMARY:Lunedì 5 Dicembre
DESCRIPTION:WL\nSnatch DL + Hang Power Snatch + OHS – 1 + 1 + 1\nEMOM 10’ \nWOD\nAMRAP 10’\nLadder up 3\,6\,9\,12..\nAbmat Sit Up\nPower Snatch @40/30Kg\nOTB Burpees
URL:http://www.crossfitsegrate.com/event/lunedi-5-dicembre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161203
DTEND;VALUE=DATE:20161204
DTSTAMP:20260403T195545
CREATED:20161202T234831Z
LAST-MODIFIED:20161201T175343Z
UID:1569-1480723200-1480809599@www.crossfitsegrate.com
SUMMARY:SABATO 3/12/16
DESCRIPTION:“THE CHIEF IS DEAD” \n5 Cycles of 4 Minute each\n3 Power Cleans (60/40 KG)\n6 Push Ups\n9 Air Squat\n12 Deadlift \n1′ Rest Between Rounds
URL:http://www.crossfitsegrate.com/event/sabato-31216/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161202
DTEND;VALUE=DATE:20161203
DTSTAMP:20260403T195545
CREATED:20161201T230122Z
LAST-MODIFIED:20161201T174730Z
UID:1568-1480636800-1480723199@www.crossfitsegrate.com
SUMMARY:VENERDI 2/12/16
DESCRIPTION:AMRAP 30’\n25 Burpees UB\n-Then-\n2 Rounds of:\n12 Tuck Crunch\n9 Hang Power Snatch @ 35/25 Kg\n6 Back Rack  lunges each leg
URL:http://www.crossfitsegrate.com/event/venerdi-21216/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161201
DTEND;VALUE=DATE:20161202
DTSTAMP:20260403T195545
CREATED:20161130T235636Z
LAST-MODIFIED:20161130T165818Z
UID:1567-1480550400-1480636799@www.crossfitsegrate.com
SUMMARY:Giovedì 1 Dicembre
DESCRIPTION:Strength Deadlift – 3RM of the Day in 5-7 sets \nWOD “Dead Fran” \n21-15-9 Reps of: \nDeadlift @ 80/55Kg \nPull Up
URL:http://www.crossfitsegrate.com/event/giovedi-1-dicembre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161130
DTEND;VALUE=DATE:20161201
DTSTAMP:20260403T195545
CREATED:20161129T230310Z
LAST-MODIFIED:20161129T164959Z
UID:1564-1480464000-1480550399@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 30/11/16
DESCRIPTION:GYM: KIPPING RING DIP\n\nEMOM 8’\nOdd 3-5 Kipping Ring dip\nEven 30” -40” Superman Hold \nAEROBIC DEVELOPMENT\n3 rounds of:\n1’ For max DU\n1’ Rest\n1’ For Max mt Row\n1’ Rest\n1′ For Max Sit Up\n1′ Rest
URL:http://www.crossfitsegrate.com/event/mercoledi-301116/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161129
DTEND;VALUE=DATE:20161130
DTSTAMP:20260403T195545
CREATED:20161128T231112Z
LAST-MODIFIED:20161129T065315Z
UID:1563-1480377600-1480463999@www.crossfitsegrate.com
SUMMARY:Martedì 29 Novembre
DESCRIPTION:MARTEDÌ\nWL\nPower Clean – EMOM 12’: 3 Reps @ climbing \nWOD\n5 Rounds:\n12 Thruster @ 40/30 Kg\n9 C2B 7 TTB
URL:http://www.crossfitsegrate.com/event/martedi-29-novembre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161128
DTEND;VALUE=DATE:20161129
DTSTAMP:20260403T195545
CREATED:20161127T233419Z
LAST-MODIFIED:20161127T163628Z
UID:1562-1480291200-1480377599@www.crossfitsegrate.com
SUMMARY:Lunedì 28 Nov
DESCRIPTION:STRENGTH \nBack Squat tempo 2020 4 x 8 \nWOD For time: \n10-9-8-7-6-5-4-3-2-1 Reps of: \nKB Swing @ 32/24Kg \nBurpees Box Jump \n 
URL:http://www.crossfitsegrate.com/event/lunedi-28-nov/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161126
DTEND;VALUE=DATE:20161127
DTSTAMP:20260403T195545
CREATED:20161125T233727Z
LAST-MODIFIED:20161125T211238Z
UID:1559-1480118400-1480204799@www.crossfitsegrate.com
SUMMARY:SABATO 26/11/16
DESCRIPTION:Angie: \n100 Pull Up \n100 Push Up \n100 Sit Up \n100 Squat
URL:http://www.crossfitsegrate.com/event/sabato-261116/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161125
DTEND;VALUE=DATE:20161126
DTSTAMP:20260403T195545
CREATED:20161124T233538Z
LAST-MODIFIED:20161124T104438Z
UID:1558-1480032000-1480118399@www.crossfitsegrate.com
SUMMARY:VENERDI 25/11/16
DESCRIPTION:WL\nA- SNATCH PULL 5 x 3 @ climbing\nB-SQUAT SNATCH + OHS – EMOM 10’ 1 + 2 @climbing \nWOD\nAMRAP 15’\n12 Alt leg Pistols\n12 Push Ups\n12 Power snatch @ 40/30 Kg
URL:http://www.crossfitsegrate.com/event/venerdi-251116/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161124
DTEND;VALUE=DATE:20161125
DTSTAMP:20260403T195545
CREATED:20161123T233341Z
LAST-MODIFIED:20161123T202347Z
UID:1557-1479945600-1480031999@www.crossfitsegrate.com
SUMMARY:GIOVEDI 24/11/16
DESCRIPTION:  \nWOD –\n3 Rounds Rest 1:1\n10 Clean&Jerk @ 60/40kg\n20 Deadlift @ 60/40 KG \nrest 5′ \n5′ Max Effort Burpees
URL:http://www.crossfitsegrate.com/event/giovedi-241116/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161123
DTEND;VALUE=DATE:20161124
DTSTAMP:20260403T195545
CREATED:20161122T230116Z
LAST-MODIFIED:20161122T080528Z
UID:1556-1479859200-1479945599@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 23/11/16
DESCRIPTION:GYM\nRING MUSCLE UP\n10’  EMOM: 1-3 reps/transition \nWOD\n3 rounds of:\n12 Pull Up\n21 KB Swing @ 24/16 Kg\n42 Sit Up
URL:http://www.crossfitsegrate.com/event/mercoledi-231116/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161122
DTEND;VALUE=DATE:20161123
DTSTAMP:20260403T195545
CREATED:20161121T230115Z
LAST-MODIFIED:20161121T173206Z
UID:1555-1479772800-1479859199@www.crossfitsegrate.com
SUMMARY:MARTEDI 22/11/16
DESCRIPTION:WOD \n21’ AMRAP\n500mt Row\n-then-\n2 Rounds of:\n21 Wall Ball @ 9/6 Kg\n10 Burpees Box Jump Overs
URL:http://www.crossfitsegrate.com/event/martedi-221116/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161121
DTEND;VALUE=DATE:20161122
DTSTAMP:20260403T195545
CREATED:20161120T232559Z
LAST-MODIFIED:20161120T132906Z
UID:1554-1479686400-1479772799@www.crossfitsegrate.com
SUMMARY:Lunedì 21/11/2016
DESCRIPTION:GYM STRENGTH & BB STRENGTH \nEMOM 12’ \nOdd 5 Front Squat From the ground @ climbing\nEven Strict 3-5 TTB/K2C\nWOD 5 Intervals 90” ON\, 90” OFF \n12 Alt arm DB snatch @ 25/15 Kg\n6 Strict HSPU \nME DU
URL:http://www.crossfitsegrate.com/event/lunedi-21112016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161118
DTEND;VALUE=DATE:20161119
DTSTAMP:20260403T195545
CREATED:20161117T233152Z
LAST-MODIFIED:20161117T173739Z
UID:1553-1479427200-1479513599@www.crossfitsegrate.com
SUMMARY:Venerdì 18 Novembre
DESCRIPTION:GYM STRENGTH \nA1- Strict Ring Dip 4 x 5 \nA2-  1-leg-V Ups 4 x 10 each side \nwod \n12′ AMRAP \n12 Push Press@ 50/30 kg \n12 Front Rack Lunges @ 50/30kg \n12 OTB Burpees \n  \n  \n  \n 
URL:http://www.crossfitsegrate.com/event/venerdi-18-novembre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161117
DTEND;VALUE=DATE:20161118
DTSTAMP:20260403T195545
CREATED:20161116T231432Z
LAST-MODIFIED:20161116T191647Z
UID:1552-1479340800-1479427199@www.crossfitsegrate.com
SUMMARY:Giovedì 17 Novembre
DESCRIPTION:WOD \n4 Rounds of: \n3’ For max Rounds of: 7 Power Snatch @ 35/25 Kg – 21 DU or 40 SU \n2’ For max mt Row \n1’For max Box Jump Overs \n1’ REST
URL:http://www.crossfitsegrate.com/event/giovedi-17-novembre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161114
DTEND;VALUE=DATE:20161115
DTSTAMP:20260403T195545
CREATED:20161113T230927Z
LAST-MODIFIED:20161111T210433Z
UID:1550-1479081600-1479167999@www.crossfitsegrate.com
SUMMARY:LUNEDI 14/11/16
DESCRIPTION:WL & Gymnastics\nEMOM 12′\nOdd Hang power Clean & Push Press Cycling – 3-5 reps\nEven HSPU Strict or deficit push ups hands on plates – 3-5 reps \nWOD\n15-12-9 Reps of:\nThruster @ 40/30 Kg\nCal Row\nDU x 2 or 60 SU every round
URL:http://www.crossfitsegrate.com/event/lunedi-141116/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161112
DTEND;VALUE=DATE:20161113
DTSTAMP:20260403T195545
CREATED:20161111T230750Z
LAST-MODIFIED:20161109T170848Z
UID:1549-1478908800-1478995199@www.crossfitsegrate.com
SUMMARY:SABATO 12/11/16
DESCRIPTION:TEAM WOD OF 3\, I go-you go as needed:\nCash In: 200mt Each member OH Plate Carry @20/15 Kg \n45 Burpees Pull Ups\n21 Wall Climb\n90 Abmat sit ups\n-200mt Each member OH Plate Carry @20/15 Kg\n90 Tuck Crunch\n21 Wall Climb\n45 Burpees Pull Ups\nCash Out: 200mt Each member OH Plate Carry @20/15 Kg
URL:http://www.crossfitsegrate.com/event/sabato-121116/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161111
DTEND;VALUE=DATE:20161112
DTSTAMP:20260403T195545
CREATED:20161110T230635Z
LAST-MODIFIED:20161110T091715Z
UID:1548-1478822400-1478908799@www.crossfitsegrate.com
SUMMARY:VENERDI 11/11/16
DESCRIPTION:BB STRENGTH\nBack Squat – 1RM \nWOD\n4 Intervals 1’30” ON\, 1’30” OFF\n20 Wall Ball @ 9/6 Kg\n15 KB Russian Swing @ 24/16 Kg\nME Down & Ups
URL:http://www.crossfitsegrate.com/event/venerdi-111116/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161110
DTEND;VALUE=DATE:20161111
DTSTAMP:20260403T195545
CREATED:20161109T230459Z
LAST-MODIFIED:20161109T170620Z
UID:1547-1478736000-1478822399@www.crossfitsegrate.com
SUMMARY:GIOVEDI 10/11/16
DESCRIPTION:WOD\nAMRAP 25’:\n15 Front Rack Plate Lunges @ 20/15 KG\n10mt Bear Crawl\n200mt Run\n15 Mountain Climber (each leg\, alt leg\, 30 in total)\n10mt Bear Crawl\n200mt Run\n15 GTOH Plate 20/15Kg\n10mt Bear Crawl\n200mt Run
URL:http://www.crossfitsegrate.com/event/giovedi-101116-2/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161109
DTEND;VALUE=DATE:20161110
DTSTAMP:20260403T195545
CREATED:20161108T230106Z
LAST-MODIFIED:20161108T195946Z
UID:1544-1478649600-1478735999@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 09/11/16
DESCRIPTION:STRENGTH \nA1- 3 x 1′ Plank\nA2-One Leg KB DL 3x 8+8 \nWOD\n7 rounds for time of:\n7 Power Snatch @ 50/35 Kg\n7 K2E\n7 KB Swing @ 32/24 Kg\n7 Box Jump
URL:http://www.crossfitsegrate.com/event/mercoledi-091116/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161108
DTEND;VALUE=DATE:20161109
DTSTAMP:20260403T195545
CREATED:20161107T231530Z
LAST-MODIFIED:20161107T201811Z
UID:1543-1478563200-1478649599@www.crossfitsegrate.com
SUMMARY:Martedì 8 Novembre
DESCRIPTION:A- Strict C2B/Pull Up 4 x 2-4 reps \nB- EMOM 8-10’:2-5 Reps kipping Pull Ups \nWOD AMRAP 8’ Ladder \nUp 2-4-6 \nDB Snatch Alt arm @ 20/10 Kg \nAir Squat \nPush Ups
URL:http://www.crossfitsegrate.com/event/martedi-8-novembre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161107
DTEND;VALUE=DATE:20161108
DTSTAMP:20260403T195545
CREATED:20161106T235622Z
LAST-MODIFIED:20161105T075836Z
UID:1542-1478476800-1478563199@www.crossfitsegrate.com
SUMMARY:Lunedì 7 Novembre
DESCRIPTION:WL\nPower Clean + Push Jerk –\n2 + 2 every 90” x 8 @ climbing weight \nWOD AMRAP 14’ \n200mt Run \n9 Power Clean @ 60/40 Kg\n6 Push Jerk @ 60/40 Kg\n12 Burpees
URL:http://www.crossfitsegrate.com/event/lunedi-7-novembre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161105
DTEND;VALUE=DATE:20161106
DTSTAMP:20260403T195545
CREATED:20161104T234653Z
LAST-MODIFIED:20161103T174757Z
UID:1541-1478304000-1478390399@www.crossfitsegrate.com
SUMMARY:SABATO 05/11/16
DESCRIPTION:TEAM WOD OF 2\, I go-you go as needed: \nAMRAP 20’:\n30 Pull Up\n30 Cal Row\n30 Thruster empty bb\n30 Box Jump Overs\nCash Out: 100 KB Swing @ 24/16 Kg
URL:http://www.crossfitsegrate.com/event/sabato-051116/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161104
DTEND;VALUE=DATE:20161105
DTSTAMP:20260403T195545
CREATED:20161103T234523Z
LAST-MODIFIED:20161103T204212Z
UID:1540-1478217600-1478303999@www.crossfitsegrate.com
SUMMARY:Venerdi 4 Novembre
DESCRIPTION:WL \nEMOM 16’\nOdd Power Snatch Cycling – 3-4 reps @ climbing every set if technique is good\nEven TTB – 3-5 reps \nWOD\nFor time:\n75 OHS @ 35/25 Kg\n-every minutes 8 OTB Burpees
URL:http://www.crossfitsegrate.com/event/venerdi-4-novembre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161103
DTEND;VALUE=DATE:20161104
DTSTAMP:20260403T195545
CREATED:20161102T231738Z
LAST-MODIFIED:20161102T131929Z
UID:1539-1478131200-1478217599@www.crossfitsegrate.com
SUMMARY:Giovedì 3 Novembre
DESCRIPTION:WOD \nAerobic Development 5 x 500mt Row Rest 1:1 \nMIDLINE 3 Sets of: \n1’Max Plank Hold \n1’Abmat Sit Ups
URL:http://www.crossfitsegrate.com/event/giovedi-3-novembre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161102
DTEND;VALUE=DATE:20161103
DTSTAMP:20260403T195545
CREATED:20161101T233458Z
LAST-MODIFIED:20161101T133623Z
UID:1538-1478044800-1478131199@www.crossfitsegrate.com
SUMMARY:Mercoledì 2 Novembre
DESCRIPTION:Skills: Kipping HSPU \nWOD 5 Rounds of: \n10 Kipping HSPU or 20 Push Ups h/off (15 for woman) \n15 SDHP @ 50/35 Kg \n30 DU
URL:http://www.crossfitsegrate.com/event/mercoledi-2-novembre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161101
DTEND;VALUE=DATE:20161102
DTSTAMP:20260403T195545
CREATED:20161031T234438Z
LAST-MODIFIED:20161031T094727Z
UID:1537-1477958400-1478044799@www.crossfitsegrate.com
SUMMARY:Martedi 1 Novembre
DESCRIPTION:TEAM WOD of 2 Every team must complete: \nAMRAP 25’ \n500mt Row \n30 Box Jump Syncro! \n20 KB Swing @ 32/24 Kg \n10 DB alt arm Snatch each member @ 20/10 Kg
URL:http://www.crossfitsegrate.com/event/martedi-1-novembre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161031
DTEND;VALUE=DATE:20161101
DTSTAMP:20260403T195545
CREATED:20161030T230504Z
LAST-MODIFIED:20161028T150645Z
UID:1536-1477872000-1477958399@www.crossfitsegrate.com
SUMMARY:Lunedì 31 Ottobre
DESCRIPTION:GYM STRENGTH & BB STRENGTH: \nA1- Front Squat 4 x 6 @ Climbing \nA2- Strict Ring Dip 4 x 5-7 hold top pos 3” each rep \nWOD: 12′ AMRAP: \n9 DB Power Clean & Press (every rep starts touching the ground with both DBs) @ 20/10 Kg \n5 C2B/Pull Up
URL:http://www.crossfitsegrate.com/event/lunedi-31-ottobre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161029
DTEND;VALUE=DATE:20161030
DTSTAMP:20260403T195545
CREATED:20161028T220141Z
LAST-MODIFIED:20161024T074624Z
UID:1535-1477699200-1477785599@www.crossfitsegrate.com
SUMMARY:SABATO 29/10/16
DESCRIPTION:TEAM WOD of 2\, I go –You go every rd:\n8’ to establish max rounds of: 10 Alt Arm DB Snatch @ 20/10Kg – 100mt Row\n-rest 2’-\n8’ to establish max rounds of: 7 Back Squat From The ground @ 60/40 Kg– 7 Bar facing Burpees\n-rest 2’-\n8’ to establish max rounds of: 100mt Run – 20mt Bear Crawl
URL:http://www.crossfitsegrate.com/event/sabato-291016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161028
DTEND;VALUE=DATE:20161029
DTSTAMP:20260403T195545
CREATED:20161027T224408Z
LAST-MODIFIED:20161027T145617Z
UID:1534-1477612800-1477699199@www.crossfitsegrate.com
SUMMARY:VENERDI 28/10/2016
DESCRIPTION:WOD: \n25’AMRAP:\n4 Rounds of: \n8 TTB or K2E or K2C \n10 Down& Ups \n12 KB Russian Swing @ 24/16 Kg \n– Then- \n1K Run
URL:http://www.crossfitsegrate.com/event/venerdi-28102016/
END:VEVENT
END:VCALENDAR