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:20160327T010000
END:DAYLIGHT
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TZOFFSETFROM:+0200
TZOFFSETTO:+0100
TZNAME:CET
DTSTART:20161030T010000
END:STANDARD
BEGIN:DAYLIGHT
TZOFFSETFROM:+0100
TZOFFSETTO:+0200
TZNAME:CEST
DTSTART:20170326T010000
END:DAYLIGHT
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TZOFFSETFROM:+0200
TZOFFSETTO:+0100
TZNAME:CET
DTSTART:20171029T010000
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BEGIN:DAYLIGHT
TZOFFSETFROM:+0100
TZOFFSETTO:+0200
TZNAME:CEST
DTSTART:20180325T010000
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BEGIN:STANDARD
TZOFFSETFROM:+0200
TZOFFSETTO:+0100
TZNAME:CET
DTSTART:20181028T010000
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END:VTIMEZONE
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170616
DTEND;VALUE=DATE:20170617
DTSTAMP:20260404T011322
CREATED:20170615T224759Z
LAST-MODIFIED:20170608T170053Z
UID:1843-1497571200-1497657599@www.crossfitsegrate.com
SUMMARY:VENERDI 16 GIUGNO
DESCRIPTION:SKILLS: PISTOL SQUAT \n-8’ EMOM\n4/8 Pistols (2+2 or 4+4) \nWOD:\nWOD:\n10’ AMRAP:\n5 Power Cleans @ 70/50 Kg\n10 Push Up\n15 Air Squat
URL:http://www.crossfitsegrate.com/event/venerdi-16-giugno/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170617
DTEND;VALUE=DATE:20170618
DTSTAMP:20260404T011322
CREATED:20170616T223727Z
LAST-MODIFIED:20170611T074220Z
UID:1840-1497657600-1497743999@www.crossfitsegrate.com
SUMMARY:SABATO 17 GIUGNO
DESCRIPTION:“Jack” \nComplete as many rounds as possible in 20 minutes of:\n10  Push press 50/35 kg\n10 KB Swings 24/16 kg\n10 Box jumps\, 24 inch box
URL:http://www.crossfitsegrate.com/event/martedi-13-giugno-2/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170619
DTEND;VALUE=DATE:20170620
DTSTAMP:20260404T011322
CREATED:20170618T224040Z
LAST-MODIFIED:20170615T084235Z
UID:1849-1497830400-1497916799@www.crossfitsegrate.com
SUMMARY:LUNEDI 19/06/2017
DESCRIPTION:WL\nSQUAT SNATCH + OHS – 3+3 x 6-8 sets \nWOD:\nAMRAP 14’:\n7 OHS @ 35/25Kg\n7 Ring Dip or Deficit Plate push ups @20/15Kg\n100mt Run
URL:http://www.crossfitsegrate.com/event/lunedi-19062017/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170620
DTEND;VALUE=DATE:20170621
DTSTAMP:20260404T011322
CREATED:20170615T224240Z
LAST-MODIFIED:20170615T084417Z
UID:1850-1497916800-1498003199@www.crossfitsegrate.com
SUMMARY:MARTEDI 20/06/2017
DESCRIPTION:STRENGTH :\nA1- Back Squat 3 x 10-8-6 reps @60%-70%-75%1RM\nA2- Chin Over the Bar Isometric Hold 3 x Max effort \nWOD:\n5 Rounds for time of:\n7 Deadlift @ 80/55Kg\n15 Wall Ball @ 9/6Kg\n21 Double Unders or 50 SU
URL:http://www.crossfitsegrate.com/event/1850/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170621
DTEND;VALUE=DATE:20170622
DTSTAMP:20260404T011322
CREATED:20170620T224432Z
LAST-MODIFIED:20170615T084638Z
UID:1851-1498003200-1498089599@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 21/06/2017
DESCRIPTION:STRENGTH:\nStrict press from the ground 3-4 x 10 Sets \nWOD:\nAMRAP 14’:\n10 Bar Facing Burpees\n8 Hang Power Clean @ 60/40Kg\n6 Push Press @60/40Kg
URL:http://www.crossfitsegrate.com/event/mercoledi-21062017/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170622
DTEND;VALUE=DATE:20170623
DTSTAMP:20260404T011322
CREATED:20170621T224654Z
LAST-MODIFIED:20170615T085714Z
UID:1852-1498089600-1498175999@www.crossfitsegrate.com
SUMMARY:GIOVEDI 22/06/2017
DESCRIPTION:WOD: AMRAP 20′ \nRUN 400 MT\n20 TTB\n10 BSQ@60/40
URL:http://www.crossfitsegrate.com/event/giovedi-22062017/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170623
DTEND;VALUE=DATE:20170624
DTSTAMP:20260404T011322
CREATED:20170622T225722Z
LAST-MODIFIED:20170615T091129Z
UID:1854-1498176000-1498262399@www.crossfitsegrate.com
SUMMARY:VENERDI 23/06/2017
DESCRIPTION:SKILLS: Strict Ring Muscle Up \n10’ in EMOM style – 1-2 res for quality \nWOD:\n4 Intervals 2’ON\, 2’ OFF\nAMRAP:\n250mt ROW\nME Box Jump Overs
URL:http://www.crossfitsegrate.com/event/venerdi-23062017/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170624
DTEND;VALUE=DATE:20170625
DTSTAMP:20260404T011322
CREATED:20170623T221224Z
LAST-MODIFIED:20170623T101337Z
UID:1866-1498262400-1498348799@www.crossfitsegrate.com
SUMMARY:Sabato 24 Giugno
DESCRIPTION:Partner wod: “Muscles and oxygen” \n0- 5′\n20 power snatch 60/40kg\nmax d.u//s.u \n5’-10’\n20 stoh (each member)\nmax cal bike \n10’-15’\n25 power clean\nmax reps burpees \n15’-20’\nfront squat\nmax mt run
URL:http://www.crossfitsegrate.com/event/sabato-24-giugno/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170626
DTEND;VALUE=DATE:20170627
DTSTAMP:20260404T011322
CREATED:20170625T223621Z
LAST-MODIFIED:20170621T184151Z
UID:1857-1498435200-1498521599@www.crossfitsegrate.com
SUMMARY:LUNEDI 26/06/2017
DESCRIPTION:EMOM 12’:\nOdd: 10 KB Russian Swing @ 32/20Kg\nEven: 5-7 Strict Chin Up \nWOD:\n30 Chest to Bar/ Pull Up\n50 DL @60/40\n30 Push Jerk @60/40\n1000 mt Run
URL:http://www.crossfitsegrate.com/event/lunedi-26062017/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170627
DTEND;VALUE=DATE:20170628
DTSTAMP:20260404T011322
CREATED:20170626T223930Z
LAST-MODIFIED:20170619T164058Z
UID:1858-1498521600-1498607999@www.crossfitsegrate.com
SUMMARY:MARTEDI 27/06/2017
DESCRIPTION:STRENGTH:\nA1- Thruster from Rack 4 x 5 reps @climbing\nA2- GHD Hip extension 4 x 10\nA3 – “Star”lateral side plank – 4 x 30”+30” \nWOD:\n15-12-9-6-3 of:\nPower Clean@ 70/45Kg\nBox Jump Over
URL:http://www.crossfitsegrate.com/event/martedi-27062017/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170628
DTEND;VALUE=DATE:20170629
DTSTAMP:20260404T011322
CREATED:20170627T224105Z
LAST-MODIFIED:20170619T164451Z
UID:1859-1498608000-1498694399@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 28/06/2017
DESCRIPTION:EMOM 10’:\nOdd: 4 Kipping HSPU\nEven: 8 DB Lunges (Heavy) \nPartner Wod\n3000 mt Row (I go You go)\n-directly into-\n20-40-60-80-100 Reps:\nDouble Unders (SU: x3)\nSit Up
URL:http://www.crossfitsegrate.com/event/mercoledi-28062017/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170629
DTEND;VALUE=DATE:20170630
DTSTAMP:20260404T011322
CREATED:20170628T224457Z
LAST-MODIFIED:20170628T164210Z
UID:1860-1498694400-1498780799@www.crossfitsegrate.com
SUMMARY:GIOVEDI 29/06/2017
DESCRIPTION:GYM: 3 Rounds\n1′ Max Effort Hollow Hold\n1′ Max Effort Tuck position on the bar\n1′ Max Effort Plank\n1′ Rest \nWOD: 14′ AMRAP\n12 DB DL @20/15 KL\n9 DB Hang Squat Cleans\n6 DB Push Jerks
URL:http://www.crossfitsegrate.com/event/giovedi-29062017/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170630
DTEND;VALUE=DATE:20170701
DTSTAMP:20260404T011322
CREATED:20170629T224757Z
LAST-MODIFIED:20170628T163738Z
UID:1861-1498780800-1498867199@www.crossfitsegrate.com
SUMMARY:VENERDI 30/06/2017
DESCRIPTION:STRENGTH:\nEMOM16’\nOdd: FSQ (from the ground)- 5 reps @climbing start @50%1RM\nEven: HS Hold 20”-30” \nWOD:\nFor time:\n9-15-21 Sumo Deadlift High Pull @ 50/35Kg\n12-9-6 STRICT HSPU or  PUSH UPS h/off
URL:http://www.crossfitsegrate.com/event/venerdi-30062017/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170701
DTEND;VALUE=DATE:20170702
DTSTAMP:20260404T011322
CREATED:20170630T225750Z
LAST-MODIFIED:20170619T165946Z
UID:1863-1498867200-1498953599@www.crossfitsegrate.com
SUMMARY:SABATO 01/07/2017
DESCRIPTION:TEAM WOD of 2:\n5 Rounds each- 10 in total – switch every rounds:\n150mt Row\n10 Thruster empty bb\n5 Strict K2E\n-then-\n50 Synchro tuck crunch\n-then-\n10 Rounds each – 20 in total – switch every rounds:\n100mt Run\n10 Burpees\n10 lunges (each leg total 20)
URL:http://www.crossfitsegrate.com/event/sabato-01072017/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170703
DTEND;VALUE=DATE:20170704
DTSTAMP:20260404T011322
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:20260404T011322
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:20260404T011322
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:20260404T011322
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:20260404T011322
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:20260404T011322
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:20260404T011322
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:20260404T011322
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:20260404T011322
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:20260404T011322
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:20260404T011322
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:20260404T011322
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:20260404T011322
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:20260404T011322
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:20260404T011322
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:20260404T011322
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
END:VCALENDAR