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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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BEGIN:VTIMEZONE
TZID:Europe/Rome
BEGIN:DAYLIGHT
TZOFFSETFROM:+0100
TZOFFSETTO:+0200
TZNAME:CEST
DTSTART:20160327T010000
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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
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DTSTART:20171029T010000
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DTSTART:20180325T010000
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DTSTART:20181028T010000
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BEGIN:VEVENT
DTSTART;VALUE=DATE:20170703
DTEND;VALUE=DATE:20170704
DTSTAMP:20260403T201909
CREATED:20170702T224231Z
LAST-MODIFIED:20170628T164435Z
UID:1869-1499040000-1499126399@www.crossfitsegrate.com
SUMMARY:LUNEDI 03/07/2017
DESCRIPTION:EMOM: 12′\nODD: Heavy Squat Clean 2 reps\nEVEN: 3-4 Wall Climb \nWOD: Grace
URL:http://www.crossfitsegrate.com/event/lunedi-03072017/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170704
DTEND;VALUE=DATE:20170705
DTSTAMP:20260403T201909
CREATED:20170703T224444Z
LAST-MODIFIED:20170703T191903Z
UID:1870-1499126400-1499212799@www.crossfitsegrate.com
SUMMARY:MARTEDI 04/07/2017
DESCRIPTION:SKILLS:\nBar Complex\nEMOM 8-10’: 6 Hollow body/superman Swing + 4 Kipping Pull Up for quality + 6 Hollow body/superman Swing . \nWOD:\nFor Time:\n20-16-10 reps of:\nHang Power Snatch @ 40/30Kg\nFront Rack Lunges@ 40/30 kg
URL:http://www.crossfitsegrate.com/event/martedi-04072017/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170705
DTEND;VALUE=DATE:20170706
DTSTAMP:20260403T201909
CREATED:20170704T224641Z
LAST-MODIFIED:20170704T050706Z
UID:1871-1499212800-1499299199@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 05/07/2017
DESCRIPTION:STRENGTH:\nA1-  Deadlift  4×8\nA2- Parallette Pass Through 4x 8 \nWOD:\n5 Intervals 1’30” ON\, 1’30” OFF\n20 KB Swing @ 24/16Kg\n10 Push Ups hands off\nME Double Unders
URL:http://www.crossfitsegrate.com/event/mercoledi-05072017/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170706
DTEND;VALUE=DATE:20170707
DTSTAMP:20260403T201909
CREATED:20170605T224928Z
LAST-MODIFIED:20170628T165048Z
UID:1872-1499299200-1499385599@www.crossfitsegrate.com
SUMMARY:GIOVEDI 06/07/2017
DESCRIPTION:WL:\nPush Jerk + Split Jerk + Split Jerk behind neck – 1+1+1 x 6-8 sets@ climbing \nWOD:\n3 Rounds of:\n10 Push Jerk @ 60/40Kg\n200mt Run\n10 Power Clean @ 60/40Kg\n150mt Row
URL:http://www.crossfitsegrate.com/event/giovedi-06072017/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170707
DTEND;VALUE=DATE:20170708
DTSTAMP:20260403T201909
CREATED:20170706T225133Z
LAST-MODIFIED:20170706T191228Z
UID:1873-1499385600-1499471999@www.crossfitsegrate.com
SUMMARY:VENERDI 07/07/2017
DESCRIPTION:SKILLS: Kipping Ring Dip \nWOD:\n“Mary”\nAMRAP 20’:\n5 HSPU or 5 Plate Push Up\n10 Pistol alt leg or 10 Goblet Squat\n15 Pull Ups
URL:http://www.crossfitsegrate.com/event/venerdi-07072017/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170708
DTEND;VALUE=DATE:20170709
DTSTAMP:20260403T201909
CREATED:20170707T225314Z
LAST-MODIFIED:20170706T191313Z
UID:1874-1499472000-1499558399@www.crossfitsegrate.com
SUMMARY:SABATO 08/07/2017
DESCRIPTION:Surprise!
URL:http://www.crossfitsegrate.com/event/sabato-08072017/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170710
DTEND;VALUE=DATE:20170711
DTSTAMP:20260403T201909
CREATED:20170709T221713Z
LAST-MODIFIED:20170707T101825Z
UID:1876-1499644800-1499731199@www.crossfitsegrate.com
SUMMARY:Lunedi 10/07/2017
DESCRIPTION:“Double Helen”\n3 Rounds of:\n800mt Run\n40 KB Swing @ 24/16 Kg\n20 c2b/ Pull Up
URL:http://www.crossfitsegrate.com/event/lunedi-10072017/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170711
DTEND;VALUE=DATE:20170712
DTSTAMP:20260403T201909
CREATED:20170710T225020Z
LAST-MODIFIED:20170710T105350Z
UID:1877-1499731200-1499817599@www.crossfitsegrate.com
SUMMARY:MARTEDI 11/07/17
DESCRIPTION:STRENGTH \nFront Squat – 2 reps @85% x 3 sets \n“The Chief” \n5 Intervals of 3′ AMRAP: – rest 1′ b/t intervals \n3 Power Clean @60/40kg \n6 Push ups \n9 Air Squat \n 
URL:http://www.crossfitsegrate.com/event/martedi-110717/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170712
DTEND;VALUE=DATE:20170713
DTSTAMP:20260403T201909
CREATED:20170711T225402Z
LAST-MODIFIED:20170710T105553Z
UID:1878-1499817600-1499903999@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 12/07/17
DESCRIPTION:WL\nSN DEADLIFT + SN PULL + HANG PW SNATCH\nEvery 90”x 8 – 3 + 2+ 1 @ climbing weight \nWOD\n4 Rounds of:\n21 Deadlift @ 50/35 Kg\n12 Back Rack Lunges @ 50/35 Kg\n40 DU or 80 SU
URL:http://www.crossfitsegrate.com/event/mercoledi-120717/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170713
DTEND;VALUE=DATE:20170714
DTSTAMP:20260403T201909
CREATED:20170712T225559Z
LAST-MODIFIED:20170710T105905Z
UID:1879-1499904000-1499990399@www.crossfitsegrate.com
SUMMARY:GIOVEDI 13/07/17
DESCRIPTION:STRENGTH\nA1- Strict Press BN SN Grip 4 x 6-8 @ climbing weight\nA2- KB Windmill 4 x 6-8 each side \nWOD\nLadder Up in 12’\n1\,2\,3\,4..\nDB Thruster @ 20/10 Kg\nDB Burpees @ 20/10 Kg
URL:http://www.crossfitsegrate.com/event/giovedi-130717/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170714
DTEND;VALUE=DATE:20170715
DTSTAMP:20260403T201909
CREATED:20170713T225910Z
LAST-MODIFIED:20170710T110333Z
UID:1880-1499990400-1500076799@www.crossfitsegrate.com
SUMMARY:VENERDI 14/07/17
DESCRIPTION:STRENGTH\nA1- Over Head Squat 5 x 10-8-6-4-2 reps @climbing\nA2- Tuck Hold (on the bar) 5 x max effort\nRest 60” \nWOD\nFor time:\n1000 MT run\n50 Wall Ball 20/14lbs\n30 TTB/K2C
URL:http://www.crossfitsegrate.com/event/venerdi-140717/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170715
DTEND;VALUE=DATE:20170716
DTSTAMP:20260403T201909
CREATED:20170714T223915Z
LAST-MODIFIED:20170713T161734Z
UID:1885-1500076800-1500163199@www.crossfitsegrate.com
SUMMARY:SABATO 15/07/17
DESCRIPTION:TEAM WOD\, switch as needed\nAMRAP 35’\nCash in:\n15 Rounds of Strict Cindy (5 strict pull up + 10 perfect gym push ups + 15 air squat) – switch every round-\n-then in the remaining time switching as needed-\n30 Shoulder to Over Head 50/35 kg\n60 cal row\n30 Shoulder to Over Head 50/35 kg\n60 cal row\n30 Shoulder to Over Head 50/35 kg\n60 cal row
URL:http://www.crossfitsegrate.com/event/sabato-150717/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170717
DTEND;VALUE=DATE:20170718
DTSTAMP:20260403T201909
CREATED:20170716T224327Z
LAST-MODIFIED:20170711T164541Z
UID:1886-1500249600-1500335999@www.crossfitsegrate.com
SUMMARY:LUNEDI 17/07/17
DESCRIPTION:STRENGTH \nA1- Strict  Pull Up 4 x 6-8 reps\nA2- Back Squat 4 x 10-8-6-4 reps @climbing starting from 65%\nA3- Tuck Crunch 4 x 12 \nWOD\n3 rounds of:\n400mt Run\n12 Squat Clean @ 70/45 Kg
URL:http://www.crossfitsegrate.com/event/lunedi-170717/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170718
DTEND;VALUE=DATE:20170719
DTSTAMP:20260403T201909
CREATED:20170717T224605Z
LAST-MODIFIED:20170717T191654Z
UID:1887-1500336000-1500422399@www.crossfitsegrate.com
SUMMARY:MARTEDI 18/07/17
DESCRIPTION:WOD\n“FGB”\n5 Rounds of:\n1’ Wall Ball @ 9/6 Kg\n1’ SDHP @ 35/25 Kg\n1’ Box Jump\n1’ Push Press @ 35/25 Kg\n1’ Cal Row\n1’ Rest
URL:http://www.crossfitsegrate.com/event/martedi-180717/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170719
DTEND;VALUE=DATE:20170720
DTSTAMP:20260403T201909
CREATED:20170718T224730Z
LAST-MODIFIED:20170718T121612Z
UID:1888-1500422400-1500508799@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 19/07/17
DESCRIPTION:GYMNASTICS\nEMOM 12’\nMin 1 – HS Hold + HSPU Kipping – 15” + 4 reps\nMin 2 – Kipping Ring Dip 10-15 reps\nMin 3 – Stick ABmat Sit Ups – 8-10 \nWOD\n4 Intervals 2’ ON 2’OFF\nAMRAP\n6 Power Clean @60/40Kg\n9 FSQ\n12 push Ups h/off
URL:http://www.crossfitsegrate.com/event/mercoledi-190717/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170720
DTEND;VALUE=DATE:20170721
DTSTAMP:20260403T201909
CREATED:20170719T225010Z
LAST-MODIFIED:20170711T165602Z
UID:1889-1500508800-1500595199@www.crossfitsegrate.com
SUMMARY:GIOVEDI 20/07/17
DESCRIPTION:WL\nPOWER SNATCH – EMOM 10’\n3 Reps drop & go every rep @ climbing weight \nWOD\nAMRAP 10’\n10 Alt arm DB Snatch @ 25/15 Kg\n10 Pull Up
URL:http://www.crossfitsegrate.com/event/giovedi-200717/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170721
DTEND;VALUE=DATE:20170722
DTSTAMP:20260403T201909
CREATED:20170720T225107Z
LAST-MODIFIED:20170712T093803Z
UID:1890-1500595200-1500681599@www.crossfitsegrate.com
SUMMARY:VENERDI 21/07/17
DESCRIPTION:STRENGTH \nBench Press – 4 reps x 5 sets\nEsegui 1″ di stop al petto ogni rep. \nWOD\nFor time:\n30 OTB Burpees\n15 Hang Power Clean @ 60/40 Kg\n21 TTB\n20 OTB Burpees\n12 Hang Power Clean @ 60/40 Kg\n15 TTB\n10 OTB Burpees\n9 Hang Power Clean @ 60/40 Kg\n9TTB
URL:http://www.crossfitsegrate.com/event/venerdi-210717/
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=Europe/Rome:20170722T080000
DTEND;TZID=Europe/Rome:20170722T170000
DTSTAMP:20260403T201909
CREATED:20170722T072004Z
LAST-MODIFIED:20170722T072004Z
UID:1899-1500710400-1500742800@www.crossfitsegrate.com
SUMMARY:Sabato 22 Luglio
DESCRIPTION:TEAM WOD\n60 thrusters 40/30\n60 Power snatches 40/30\n60 pull ups\n600 m run\n90 thruster\n90 power snatch\n90 push up\n900 m row
URL:http://www.crossfitsegrate.com/event/sabato-22-luglio/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170724
DTEND;VALUE=DATE:20170725
DTSTAMP:20260403T201909
CREATED:20170723T224514Z
LAST-MODIFIED:20170723T093806Z
UID:1893-1500854400-1500940799@www.crossfitsegrate.com
SUMMARY:LUNEDI 24/07/17
DESCRIPTION:WL\nHANG SQUAT CLEAN 2RM of the Day \nWOD\nAMRAP 8’\n8 Power Clean @ 55-65% above\n8 TTB\n8 Deficit Plate Push Ups
URL:http://www.crossfitsegrate.com/event/lunedi-240717/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170725
DTEND;VALUE=DATE:20170726
DTSTAMP:20260403T201909
CREATED:20170724T224655Z
LAST-MODIFIED:20170724T163819Z
UID:1894-1500940800-1501027199@www.crossfitsegrate.com
SUMMARY:MARTEDI 25/07/17
DESCRIPTION:PARTNER WOD: \n1000 MT ROW\n40 C2B/ PULL UP\n90 DB THRUSTER@25/15 KG\n90 DL @100/70 KG\n40 C2B/Pull Up\n1000 MT ROW \n 
URL:http://www.crossfitsegrate.com/event/martedi-250717/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170726
DTEND;VALUE=DATE:20170727
DTSTAMP:20260403T201909
CREATED:20170725T224939Z
LAST-MODIFIED:20170725T171417Z
UID:1895-1501027200-1501113599@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 26/07/17
DESCRIPTION:STRENGTH:\nA1- Back Squat 4 x 3 @ 85%\nA2- GHD Sit Up 4x 8-10 \nWOD\nAMRAP 10’\nLadder Up 2\,4\,6\,8..\nPower Snatch @ 50/35 Kg\nBurpees
URL:http://www.crossfitsegrate.com/event/mercoledi-260717/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170727
DTEND;VALUE=DATE:20170728
DTSTAMP:20260403T201909
CREATED:20170726T225240Z
LAST-MODIFIED:20170726T190821Z
UID:1896-1501113600-1501199999@www.crossfitsegrate.com
SUMMARY:GIOVEDI 27/07/17
DESCRIPTION:EMOM 15′\nMIN 1: 10-15 Russian Swing@32/24\nMIN2: 50 DUS\nMIN3: 30-40″ mountain climber \nAEROBIC DEVELOPMENT\n4 rounds of:\nRow – 1’ for max Calories\nrest 1’\nRun – 200mt All Out\nrest 2’’
URL:http://www.crossfitsegrate.com/event/giovedi-270717/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170728
DTEND;VALUE=DATE:20170729
DTSTAMP:20260403T201909
CREATED:20170727T225452Z
LAST-MODIFIED:20170727T184503Z
UID:1897-1501200000-1501286399@www.crossfitsegrate.com
SUMMARY:VENERDI 28/07/17
DESCRIPTION:WOD\n6 Rounds of:\n20” Max reps Hang Power Clean @ 50/35 Kg\n40” Rest\n20” Max Push Press @ 50/35 Kg\n40” Rest\n20” Max Wall Ball @ 9/6 Kg\n40” Rest\n20” Max Down & Up\n40” Rest\n20” Max Box Jump\n40” Rest
URL:http://www.crossfitsegrate.com/event/venerdi-280717/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170729
DTEND;VALUE=DATE:20170730
DTSTAMP:20260403T201909
CREATED:20170728T225707Z
LAST-MODIFIED:20170727T184405Z
UID:1898-1501286400-1501372799@www.crossfitsegrate.com
SUMMARY:SABATO 29/07/17
DESCRIPTION:TEAM WOD OF 2 \nIn 5’ Max 100mt Run Sprint while partner holds Plank\n-rest 2’-\nIn 5’ Max DB snatch @ 20/15Kg while partner hangs on the bar (switch as needed)\n-rest 2’-\nIn 5’ Max Sit up while partner performs walking lunges (switch as needed)\n-rest 2’-\nIn 5’ Max Air Squat while partner rowing (switch as needed)\n-rest 2’-\nIn 5’ Max Push Up while partner performs Hollow body hold
URL:http://www.crossfitsegrate.com/event/sabato-290717/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170731
DTEND;VALUE=DATE:20170801
DTSTAMP:20260403T201909
CREATED:20170730T220943Z
LAST-MODIFIED:20170727T101132Z
UID:1906-1501459200-1501545599@www.crossfitsegrate.com
SUMMARY:LUNEDI 31/07/17
DESCRIPTION:STRENGTH \nEMOM 16’\nOdd Deadlift – 3 Reps @ climbing weight every set\nEven DBs Strict press – 5 Reps @ across weight \nWOD\n3 Rounds of:\n400mt Run\n21 KB Swing @ 32/24 Kg\n12Down & Ups
URL:http://www.crossfitsegrate.com/event/lunedi-310717/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170801
DTEND;VALUE=DATE:20170802
DTSTAMP:20260403T201909
CREATED:20170731T221144Z
LAST-MODIFIED:20170727T101258Z
UID:1907-1501545600-1501631999@www.crossfitsegrate.com
SUMMARY:MARTEDI 01/08/17
DESCRIPTION:WL\nPUSH JERK + SPLIT  5-7 x 1 + 1 @ climbing weight \nWOD\n5 Rounds of:\n20 Wall Ball @ 9/6 Kg\n15 Push Press @ 40/30 Kg\n10 Box Jump
URL:http://www.crossfitsegrate.com/event/martedi-010817/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170802
DTEND;VALUE=DATE:20170803
DTSTAMP:20260403T201909
CREATED:20170801T221303Z
LAST-MODIFIED:20170727T101452Z
UID:1908-1501632000-1501718399@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 02/08/17
DESCRIPTION:EMOM 15’\nMin 1 Ring Dip 8-10\nMin 2 OH Plate  Lunges @ 20/15 Kg – 30”\nMin 3 Tuck Crunch – 10-12 Reps \nWOD\nAMRAP 5’\nLadder up 1\,2\,3\,4…\nC2B / Pull Up\nOHS @ 50/35 Kg\n-Rest 5’-\nAMRAP 5’\nLadder up 1\,2\,3\,4…\nC2B / Pull Up\nFront Squat @ 50/35 Kg
URL:http://www.crossfitsegrate.com/event/mercoledi-020817/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170803
DTEND;VALUE=DATE:20170804
DTSTAMP:20260403T201909
CREATED:20170802T221505Z
LAST-MODIFIED:20170802T191412Z
UID:1909-1501718400-1501804799@www.crossfitsegrate.com
SUMMARY:GIOVEDI 03/08/17
DESCRIPTION:TEAM WOD OF 3\, switch as needed\nCash In: 90 Cal Row\n-then-\n120 Squat Clean Thruster @ 50/30 Kg\n150 Abmat Sit Ups\n120 TTB/K2E\n150 Burpees
URL:http://www.crossfitsegrate.com/event/giovedi-030817/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170804
DTEND;VALUE=DATE:20170805
DTSTAMP:20260403T201909
CREATED:20170803T221720Z
LAST-MODIFIED:20170727T101837Z
UID:1910-1501804800-1501891199@www.crossfitsegrate.com
SUMMARY:VENERDI 04/08/17
DESCRIPTION:STRENGTH\nA1- Ring Rows tempo 2020 4 x 8-10\nA2- GHD hip extension 4 x 8-10\nA3- L Sit Hold or Tuck Hold Hanging from the bar 4 x 20-30” \nWOD\n6 Rounds of:\n3 Bar Muscle Ups or 5 Strict Pull Ups\n6 Power Snatch @ 50/35 Kg\n24 DU or 80 SU
URL:http://www.crossfitsegrate.com/event/venerdi-040817/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170830
DTEND;VALUE=DATE:20170831
DTSTAMP:20260403T201909
CREATED:20170830T025255Z
LAST-MODIFIED:20170829T125545Z
UID:1913-1504051200-1504137599@www.crossfitsegrate.com
SUMMARY:Mercoledì 30 Agosto
DESCRIPTION:GYM STRENGTH & BB STRENGTH: \nA1- Back Squat 4 x 5-5-3-3 @climbing \nA2- K2E Strict 4 x 6-8\nWOD\n7 Rounds:\n7 Push Jerk @ 40/30 Kg\n7 Box Jump Overs\n7 KB Russian Swing @ 32/24 Kg
URL:http://www.crossfitsegrate.com/event/mercoledi-30-agosto/
END:VEVENT
END:VCALENDAR