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PRODID:-//Crossfit Segrate - ECPv6.15.15//NONSGML v1.0//EN
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X-WR-CALNAME:Crossfit Segrate
X-ORIGINAL-URL:http://www.crossfitsegrate.com
X-WR-CALDESC:Eventi per Crossfit Segrate
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TZOFFSETFROM:+0100
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TZNAME:CEST
DTSTART:20150329T010000
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TZNAME:CET
DTSTART:20151025T010000
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TZNAME:CEST
DTSTART:20160327T010000
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TZOFFSETFROM:+0200
TZOFFSETTO:+0100
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DTSTART:20161030T010000
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TZNAME:CEST
DTSTART:20170326T010000
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DTSTART:20171029T010000
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BEGIN:VEVENT
DTSTART;VALUE=DATE:20161006
DTEND;VALUE=DATE:20161007
DTSTAMP:20260404T012846
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:20260404T012846
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:20260404T012846
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:20260404T012846
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:20260404T012846
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:20260404T012846
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:20260404T012846
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:20260404T012846
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:20260404T012846
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:20260404T012846
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
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161018
DTEND;VALUE=DATE:20161019
DTSTAMP:20260404T012846
CREATED:20161017T220944Z
LAST-MODIFIED:20161017T161053Z
UID:1522-1476748800-1476835199@www.crossfitsegrate.com
SUMMARY:MARTEDI 18/10/2016
DESCRIPTION:GYMNASCTIC \nEMOM 10′\nODD: 1-3 WALL CLIMB\nEVEN: 30-45” SUPERMAN HOLD \nWOD\n12’AMRAP\n10 DB Push Press @ 20/10 Kg\n8 DB Alt leg Step Ups @ 20/10 Kg\n6 KB Swing @ 32/24 Kg
URL:http://www.crossfitsegrate.com/event/martedi-18102016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161019
DTEND;VALUE=DATE:20161020
DTSTAMP:20260404T012846
CREATED:20161018T220123Z
LAST-MODIFIED:20161017T161347Z
UID:1524-1476835200-1476921599@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 19/10/2016
DESCRIPTION:GYM STRENGTH & BB STRENGTH:\nA1- Bench Press 4 x 5 @ climbing\nA2- K2E/K2C Strict 4 x 6-8 \nWOD\n5 Rounds:\n7 OHS @ 70/50 Kg\n14 Cal Row
URL:http://www.crossfitsegrate.com/event/mercoledi-19102016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161020
DTEND;VALUE=DATE:20161021
DTSTAMP:20260404T012846
CREATED:20161019T221644Z
LAST-MODIFIED:20161019T183110Z
UID:1525-1476921600-1477007999@www.crossfitsegrate.com
SUMMARY:GIOVEDI 20/10/2016
DESCRIPTION:WOD \nAMRAP 20’\n50 DU\n-then-\n3 Rounds of Strict Cindy: \n5 strict Chin Ups- \n10 perfect gym push ups \n15 Air Squat with hands crossed\nbehind the head
URL:http://www.crossfitsegrate.com/event/giovedi-20102016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161021
DTEND;VALUE=DATE:20161022
DTSTAMP:20260404T012846
CREATED:20161020T221921Z
LAST-MODIFIED:20161017T162137Z
UID:1526-1477008000-1477094399@www.crossfitsegrate.com
SUMMARY:VENERDI 21/10/2016
DESCRIPTION:STRENGTH:\nBack Squat5 x 3 reps \nWOD\nFor Time:\n21-15-9\nDeadlift @ 80/55 Kg\nTTB or K2E
URL:http://www.crossfitsegrate.com/event/venerdi-21102016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161024
DTEND;VALUE=DATE:20161025
DTSTAMP:20260404T012846
CREATED:20161023T222932Z
LAST-MODIFIED:20161024T051424Z
UID:1529-1477267200-1477353599@www.crossfitsegrate.com
SUMMARY:Lunedì 24 Ottobre
DESCRIPTION:WL Snatch Deadlift + Snatch Pull + Power Snatch – 1+1+1 x 6 @ climbing \nWOD: 5 Rounds of: \n15 Power Snatch @ 35/25 Kg \n15 OTB Burpees
URL:http://www.crossfitsegrate.com/event/lunedi-24-ottobre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161025
DTEND;VALUE=DATE:20161026
DTSTAMP:20260404T012846
CREATED:20161024T220107Z
LAST-MODIFIED:20161024T183447Z
UID:1530-1477353600-1477439999@www.crossfitsegrate.com
SUMMARY:MARTEDI 25/10/2016
DESCRIPTION:GYM\n4-5 Sets not for time:\n– 10 goblet squat\n–  3-5 Chin up tempo 2020\n– 45” accumulated HS Hold\nRest after each set 60-90” \nWOD:\nFor Time:\n45 Thruster @ 40/30 Kg\n45 Pull Up
URL:http://www.crossfitsegrate.com/event/martedi-25102016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161026
DTEND;VALUE=DATE:20161027
DTSTAMP:20260404T012846
CREATED:20161025T220128Z
LAST-MODIFIED:20161025T155107Z
UID:1533-1477440000-1477526399@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 26/10/2016
DESCRIPTION:BB STRENGTH:\nBack Squat 4 x 4 \nWOD\n3 Intervals 3’ ON\, 3’0FF\nAMRAP\n12 Box Jump\n12 Push Up\n12 Wall Ball @ 9/6 Kg
URL:http://www.crossfitsegrate.com/event/mercoledi-26102016-2/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161027
DTEND;VALUE=DATE:20161028
DTSTAMP:20260404T012846
CREATED:20161026T223520Z
LAST-MODIFIED:20161026T171617Z
UID:1531-1477526400-1477612799@www.crossfitsegrate.com
SUMMARY:GIOVEDI 27/10/2016
DESCRIPTION:GYM STRENGTH & BB STRENGTH \nPush Press Behind Neck SN grip from the ground 4 x 8-10\nHollow Hold 4 x 30” accumulated \nWOD\nAMRAP 14’:\n21 Cal Row /15 Woman\n7 Hang Power Clean & STOH @ 60/ 40 Kg\n21 DU or 60 SU
URL:http://www.crossfitsegrate.com/event/mercoledi-26102016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161028
DTEND;VALUE=DATE:20161029
DTSTAMP:20260404T012846
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
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161029
DTEND;VALUE=DATE:20161030
DTSTAMP:20260404T012846
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:20161031
DTEND;VALUE=DATE:20161101
DTSTAMP:20260404T012846
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:20161101
DTEND;VALUE=DATE:20161102
DTSTAMP:20260404T012846
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:20161102
DTEND;VALUE=DATE:20161103
DTSTAMP:20260404T012846
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:20161103
DTEND;VALUE=DATE:20161104
DTSTAMP:20260404T012846
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:20161104
DTEND;VALUE=DATE:20161105
DTSTAMP:20260404T012846
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:20161105
DTEND;VALUE=DATE:20161106
DTSTAMP:20260404T012846
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:20161107
DTEND;VALUE=DATE:20161108
DTSTAMP:20260404T012846
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:20161108
DTEND;VALUE=DATE:20161109
DTSTAMP:20260404T012846
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:20161109
DTEND;VALUE=DATE:20161110
DTSTAMP:20260404T012846
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:20161110
DTEND;VALUE=DATE:20161111
DTSTAMP:20260404T012846
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
END:VCALENDAR