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:20170326T010000 END:DAYLIGHT BEGIN:STANDARD TZOFFSETFROM:+0200 TZOFFSETTO:+0100 TZNAME:CET DTSTART:20171029T010000 END:STANDARD BEGIN:DAYLIGHT TZOFFSETFROM:+0100 TZOFFSETTO:+0200 TZNAME:CEST DTSTART:20180325T010000 END:DAYLIGHT BEGIN:STANDARD TZOFFSETFROM:+0200 TZOFFSETTO:+0100 TZNAME:CET DTSTART:20181028T010000 END:STANDARD BEGIN:DAYLIGHT TZOFFSETFROM:+0100 TZOFFSETTO:+0200 TZNAME:CEST DTSTART:20190331T010000 END:DAYLIGHT BEGIN:STANDARD TZOFFSETFROM:+0200 TZOFFSETTO:+0100 TZNAME:CET DTSTART:20191027T010000 END:STANDARD END:VTIMEZONE BEGIN:VEVENT DTSTART;VALUE=DATE:20180614 DTEND;VALUE=DATE:20180615 DTSTAMP:20260403T205217 CREATED:20180613T220137Z LAST-MODIFIED:20180610T181222Z UID:2237-1528934400-1529020799@www.crossfitsegrate.com SUMMARY:GIOVEDI' 14/06/2018 DESCRIPTION:WOD \n12’ AMRAP \n400 RUN \n15 R.SWING #24/16 \n4’ REST \n12’ AMRAP \n500 ROW \n15 KB SDHP #24/16 URL:http://www.crossfitsegrate.com/event/giovedi-14062018/ END:VEVENT BEGIN:VEVENT DTSTART;VALUE=DATE:20180615 DTEND;VALUE=DATE:20180616 DTSTAMP:20260403T205217 CREATED:20180614T220138Z LAST-MODIFIED:20180610T181339Z UID:2238-1529020800-1529107199@www.crossfitsegrate.com SUMMARY:VENERDI' 15/06/2018 DESCRIPTION:WL \n6 SET OF \n2 X (1 HIGH PULL + 1 P.SNATCH # MEDIUM CLIMBING ) \nWOD \n4 RNDS FOR TIME ( CAP 14’) \n4 RING MU or 4 KIPPING PULL UPS + 4 KIPPING RING DIP \n8 STOH #60/45 \n12 BURPEES URL:http://www.crossfitsegrate.com/event/venerdi-15062018/ END:VEVENT BEGIN:VEVENT DTSTART;VALUE=DATE:20180618 DTEND;VALUE=DATE:20180619 DTSTAMP:20260403T205217 CREATED:20180617T220118Z LAST-MODIFIED:20180617T174051Z UID:2241-1529280000-1529366399@www.crossfitsegrate.com SUMMARY:LUNEDI' 18/06/2018 DESCRIPTION:WL \n6 SET \n3 PAUSE POWER CLEAN T/GO + 1 POWER JERK #MEDIUM CLIMBING \nWOD \n10’ AMRAP \n2/4/6….. \nSTOH 50/35 \nPUSH UPS URL:http://www.crossfitsegrate.com/event/lunedi-18062018/ END:VEVENT BEGIN:VEVENT DTSTART;VALUE=DATE:20180619 DTEND;VALUE=DATE:20180620 DTSTAMP:20260403T205217 CREATED:20180618T220105Z LAST-MODIFIED:20180617T174206Z UID:2242-1529366400-1529452799@www.crossfitsegrate.com SUMMARY:MARTEDI' 19/06/2018 DESCRIPTION:GYMNASTIC \nEMOM 12’ \n\n45’’ PLATE HOLLOW BODY \n45’’ PLATE SUPERMAN POSITION \n30’’ HOLLOW ROCK \n1’ REST\n\nWOD \n3 RNDS FOR TIME ( CAP 13’) \n21 A.SWING #24/16 \n15 PULL UPS / 20 RING ROW \n9 V-UPS / 12 SIT UPS URL:http://www.crossfitsegrate.com/event/martedi-19062018/ END:VEVENT BEGIN:VEVENT DTSTART;VALUE=DATE:20180620 DTEND;VALUE=DATE:20180621 DTSTAMP:20260403T205217 CREATED:20180619T220114Z LAST-MODIFIED:20180620T070254Z UID:2243-1529452800-1529539199@www.crossfitsegrate.com SUMMARY:MERCOLEDI' 20/06/2018 DESCRIPTION:BB CONDITIONING \n8’ EMOM \n12/15 AIR SQUAT + 3 P.SNATCH T/GO #40/25 \nWOD \n4 RNDS FOR TIME ( CAP 18’) \n16 DBs SQUAT CLEAN  #20/15 \n16 BOX JUMP OVER \n40 DU URL:http://www.crossfitsegrate.com/event/mercoledi-20062018/ END:VEVENT BEGIN:VEVENT DTSTART;VALUE=DATE:20180621 DTEND;VALUE=DATE:20180622 DTSTAMP:20260403T205217 CREATED:20180620T220122Z LAST-MODIFIED:20180617T174456Z UID:2244-1529539200-1529625599@www.crossfitsegrate.com SUMMARY:GIOVEDI' 21/06/2018 DESCRIPTION:WOD TEAM OF 2 \n3000 ROW (switch every 500 mt) \n40 GTO #50/35 ( switch every 5 reps) \n2000 RUN ( all team ) URL:http://www.crossfitsegrate.com/event/giovedi-21062018/ END:VEVENT BEGIN:VEVENT DTSTART;VALUE=DATE:20180622 DTEND;VALUE=DATE:20180623 DTSTAMP:20260403T205217 CREATED:20180621T220104Z LAST-MODIFIED:20180617T174602Z UID:2245-1529625600-1529711999@www.crossfitsegrate.com SUMMARY:VENERDI' 22/06/2018 DESCRIPTION:FUNCTIONAL BODY BUILDING \n5 set \n5 BENCH PRESS #MEDIUM CLIMBING \nMAX EFFORT BAND TRICEP PUSH-DOWNS (high reps/high speed) \nWOD \nAMRAP 13’ \n8 WB 9/6 \n8 DEADLIFT 60/45 \n8 LATERAL BURPEES H/R URL:http://www.crossfitsegrate.com/event/venerdi-22062018/ END:VEVENT BEGIN:VEVENT DTSTART;VALUE=DATE:20180623 DTEND;VALUE=DATE:20180624 DTSTAMP:20260403T205217 CREATED:20180623T072241Z LAST-MODIFIED:20180623T072241Z UID:2247-1529712000-1529798399@www.crossfitsegrate.com SUMMARY:SABATO 23/06/2018 DESCRIPTION:Team of 2\nFor time\n\n\n\n200 mt run with medball 9/6   (switch  every 100 mt)\n200  Dumbell snatch 20/10 Kg (switch as needed) \n\n400 mt run with medball 9/6  (switch very 100 mt)\n100 Kb American Swing 24/16 kg (Switch as needed)\n\n600 mt run with medball 9/6 Kg (switch every 100 mt )\n50 Thruster empty bar ( (Switch as needed) URL:http://www.crossfitsegrate.com/event/sabato-23062018/ END:VEVENT BEGIN:VEVENT DTSTART;VALUE=DATE:20180625 DTEND;VALUE=DATE:20180626 DTSTAMP:20260403T205217 CREATED:20180624T220100Z LAST-MODIFIED:20180624T191110Z UID:2248-1529884800-1529971199@www.crossfitsegrate.com SUMMARY:LUNEDI' 25/06/2018 DESCRIPTION:BB COMPLEX \n6 SET \n1P.SNATCH + 1 SQ SNATCH + 2 OHS #MEDIUM CLIMBING T/GO \nWOD \n12’ AMRAP \n12 DEADLIFT #80/50 \n8 C2B / 10 PULL UPS / 13 RING ROW URL:http://www.crossfitsegrate.com/event/lunedi-25062018/ END:VEVENT BEGIN:VEVENT DTSTART;VALUE=DATE:20180626 DTEND;VALUE=DATE:20180627 DTSTAMP:20260403T205217 CREATED:20180625T220140Z LAST-MODIFIED:20180624T191407Z UID:2250-1529971200-1530057599@www.crossfitsegrate.com SUMMARY:MARTEDI' 26/06/2018 DESCRIPTION:DURANTE CORE COMPLEX \n4 SET OF \n10 HOLLOW ROCKS \n10 V-UPS \n10 TUCK UPS \n10’’ HOLLOW HOLD \n1’ REST \nWOD \n5 RNDS FOR TIME (cap 13′) \n200 mt RUN \n10 P.SNATCH #40/25 URL:http://www.crossfitsegrate.com/event/martedi-26062018/ END:VEVENT BEGIN:VEVENT DTSTART;VALUE=DATE:20180627 DTEND;VALUE=DATE:20180628 DTSTAMP:20260403T205217 CREATED:20180626T220132Z LAST-MODIFIED:20180624T191631Z UID:2251-1530057600-1530143999@www.crossfitsegrate.com SUMMARY:MERCOLEDI' 27/06/2018 DESCRIPTION:STRENGTH \n6 SET \n3 REPS OF PAUSE BACK SQUAT #MEDIUM CLIMBING \nREST AS NEEDED \nINTERVAL WOD \n3’ ON 1’ OFF X 4 \n6 TTB/ 12 K2C \n6 BURPEES BOX JUMP OVER \nMAX EFFORT HANG POWER CLEAN #50/35 URL:http://www.crossfitsegrate.com/event/mercoledi-27062018/ END:VEVENT BEGIN:VEVENT DTSTART;VALUE=DATE:20180628 DTEND;VALUE=DATE:20180629 DTSTAMP:20260403T205217 CREATED:20180627T220112Z LAST-MODIFIED:20180624T191744Z UID:2252-1530144000-1530230399@www.crossfitsegrate.com SUMMARY:GIOVEDI' 28/06/2018 DESCRIPTION:WOD \nEMOM 27′ \n200mt ROW \n10/20 THRUSTER #40/25 \nREST \n50 DU/70 SU \n10/20 WB 9/6KG \nREST \n10 HSPU/15 PUSH UPS \nMAX EFFORT DB SNATCH #20/15 \nREST URL:http://www.crossfitsegrate.com/event/giovedi-28062018/ END:VEVENT BEGIN:VEVENT DTSTART;VALUE=DATE:20180629 DTEND;VALUE=DATE:20180630 DTSTAMP:20260403T205217 CREATED:20180628T220151Z LAST-MODIFIED:20180624T191842Z UID:2253-1530230400-1530316799@www.crossfitsegrate.com SUMMARY:VENERDI' 29/06/2018 DESCRIPTION:WL \n5 SET \n1 P.CL + 3 SPLIT JERK  #MEDIUM CLIMBING \nWOD \n4 RNDS FOR TIME (13’ CAP) \n12 A.SWING #24/16 \n4 MU \n12 BURPEES URL:http://www.crossfitsegrate.com/event/venerdi-29062018/ END:VEVENT BEGIN:VEVENT DTSTART;VALUE=DATE:20180630 DTEND;VALUE=DATE:20180701 DTSTAMP:20260403T205217 CREATED:20180629T220100Z LAST-MODIFIED:20180629T183822Z UID:2255-1530316800-1530403199@www.crossfitsegrate.com SUMMARY:SABATO 30/06/2018 DESCRIPTION:TEAM WOD (OF 2) \nAMRAP 30’ \n60 GOBLET SQUAT #24/16 (switch every 10 reps) \n400 ROW (200 each) \n60 KB PUSH PRESS ONE HAND  #24/16 \n400 MT ROW \n40 PULL UPS \n400 MT ROW \n60 PUSH UPS \n400 MT ROW URL:http://www.crossfitsegrate.com/event/sabato-30062018/ END:VEVENT BEGIN:VEVENT DTSTART;VALUE=DATE:20180702 DTEND;VALUE=DATE:20180703 DTSTAMP:20260403T205217 CREATED:20180701T220138Z LAST-MODIFIED:20180701T185631Z UID:2258-1530489600-1530575999@www.crossfitsegrate.com SUMMARY:LUNEDI’ 2/07/2018 DESCRIPTION:9’ GYMNASTIC TABATA (20’’ ON 10’’ OFF) \n– ME PULL UPS STRICT \n– HANDSTAND (FACE WALL) HOLD \n– REST \n– HOLLOW POSITION \n– ME V-UPS \n– REST \nWOD  (CAP 10’) \n2 RNDS FOR TIME \n20 F.SQUAT #40/25 \n20 A.SWING #24/16 \n80 DU/160 SU URL:http://www.crossfitsegrate.com/event/lunedi-2072018/ END:VEVENT BEGIN:VEVENT DTSTART;VALUE=DATE:20180703 DTEND;VALUE=DATE:20180704 DTSTAMP:20260403T205217 CREATED:20180702T220140Z LAST-MODIFIED:20180701T185738Z UID:2259-1530576000-1530662399@www.crossfitsegrate.com SUMMARY:MARTEDI’ 3/07/2018 DESCRIPTION:WL \nEVERY 1’30’’ X 8 RNDS \n1 P.CLEAN PAUSE DIRECTLY 3 THRUSTERS #MEDIUM CLIMBING \nWOD (AMRAP 13’) \n6 PUSH PRESS #60/45 \n9 DEADLIFT \n200mt RUN URL:http://www.crossfitsegrate.com/event/martedi-3072018/ END:VEVENT BEGIN:VEVENT DTSTART;VALUE=DATE:20180704 DTEND;VALUE=DATE:20180705 DTSTAMP:20260403T205217 CREATED:20180703T220146Z LAST-MODIFIED:20180701T185841Z UID:2260-1530662400-1530748799@www.crossfitsegrate.com SUMMARY:MERCOLEDI’ 4/07/2018 DESCRIPTION:STRENGTH \n6 SET \n3 BENCH PRESS #HEAVY CLIMBING \nREST AS NEEDED BTW SET \nWOD \nINT 3’ ON 1’ OFF X 4 \n10 C2B/12 PULL UPS/15 RING ROW \n5 P.SNATCH \nME LAT BURPEES URL:http://www.crossfitsegrate.com/event/mercoledi-4072018/ END:VEVENT BEGIN:VEVENT DTSTART;VALUE=DATE:20180705 DTEND;VALUE=DATE:20180706 DTSTAMP:20260403T205217 CREATED:20180704T220148Z LAST-MODIFIED:20180705T045419Z UID:2261-1530748800-1530835199@www.crossfitsegrate.com SUMMARY:GIOVEDI’ 5/07/2018 DESCRIPTION:WOD \nTEAM OF 2\nCASH IN 2000 ROW (SWITCH EVERY 250MT)\n\nTHEN\n40/20/10 (SWITCH EVERY 5 REPS)\nTTB/K2C X2\nBOX JUMP OVER\nOHS #40/25\n\nCASH OUT\n2000 ROW (SWITCH EVERY 250MT) URL:http://www.crossfitsegrate.com/event/giovedi-5072018/ END:VEVENT BEGIN:VEVENT DTSTART;VALUE=DATE:20180706 DTEND;VALUE=DATE:20180707 DTSTAMP:20260403T205217 CREATED:20180705T220109Z LAST-MODIFIED:20180701T190351Z UID:2264-1530835200-1530921599@www.crossfitsegrate.com SUMMARY:VENERDI’ 6/07/2018 DESCRIPTION:WL \n6 SET OF \n1 HIGH HANG HIGH PULL + 1 BTK HIGH PULL + 1 HIGH PULL #TECHNICAL WEIGHT \nWOD \nAMRAP 12’ \nLADDER OF 2 \nALT DB C&J 25/20 \nSIT UPS URL:http://www.crossfitsegrate.com/event/venerdi-6072018/ END:VEVENT BEGIN:VEVENT DTSTART;VALUE=DATE:20180707 DTEND;VALUE=DATE:20180708 DTSTAMP:20260403T205217 CREATED:20180706T220118Z LAST-MODIFIED:20180706T204259Z UID:2267-1530921600-1531007999@www.crossfitsegrate.com SUMMARY:SABATO 7/7/2018 DESCRIPTION:Team Wod of 2 for Time\n\n\n21-15-9\nToes to bar\nDeadlift @ 80 /65 kg\nWall Ball @9/6\nBurpees facing  the bar ( must be syncronized)\n\nEach member must complete the full set  before switch URL:http://www.crossfitsegrate.com/event/sabato-772018/ END:VEVENT BEGIN:VEVENT DTSTART;VALUE=DATE:20180709 DTEND;VALUE=DATE:20180710 DTSTAMP:20260403T205217 CREATED:20180708T220117Z LAST-MODIFIED:20180708T183511Z UID:2268-1531094400-1531180799@www.crossfitsegrate.com SUMMARY:LUNEDI’ 9/7/2018 DESCRIPTION:WL \nSNATCH \n5 SET OF: \n1 P.SNATCH + 1 HANG SQUAT SNATCH #HEAVY CLIMBING \nWOD \nAMRAP 10’ \n12 A.SWING #24/16 \n12 BURPEES OVER THE KB H/R \n12 TTB URL:http://www.crossfitsegrate.com/event/lunedi-972018/ END:VEVENT BEGIN:VEVENT DTSTART;VALUE=DATE:20180710 DTEND;VALUE=DATE:20180711 DTSTAMP:20260403T205217 CREATED:20180709T220121Z LAST-MODIFIED:20180708T183556Z UID:2269-1531180800-1531267199@www.crossfitsegrate.com SUMMARY:MARTEDI’ 10/7/2018 DESCRIPTION:GYMNASTIC \n10’ OF PLANK \n*OGNI VOLTA CHE CI SI FERMA 3 BURPEES \nWOD \n4 RNDS FOR TIME ( CAP 12’) \n10 P.SNATCH #50/35 \n6 OHS \n16 LUNGES #WITHOUT WEIGHT URL:http://www.crossfitsegrate.com/event/martedi-1072018/ END:VEVENT BEGIN:VEVENT DTSTART;VALUE=DATE:20180711 DTEND;VALUE=DATE:20180712 DTSTAMP:20260403T205217 CREATED:20180710T220107Z LAST-MODIFIED:20180708T183752Z UID:2270-1531267200-1531353599@www.crossfitsegrate.com SUMMARY:MERCOLEDI’ 11/7/2018 DESCRIPTION:FUNCTIONAL BB \n3 SET OF: \n6dx/6sx DB ROW \n4dx/4sx DB 1 LEG DL \n3dx/3sx DB TURKISH GET UP \nREST AS NEEDED \nWOD 14’ AMRAP \n10 DBs PUSH PRESS #20/10 \n4 HSPU/ 8 PUSH UPS \n15 SIT UPS URL:http://www.crossfitsegrate.com/event/mercoledi-1172018/ END:VEVENT BEGIN:VEVENT DTSTART;VALUE=DATE:20180712 DTEND;VALUE=DATE:20180713 DTSTAMP:20260403T205217 CREATED:20180711T220108Z LAST-MODIFIED:20180708T184446Z UID:2271-1531353600-1531439999@www.crossfitsegrate.com SUMMARY:GIOVEDI’ 12/7/2018 DESCRIPTION:WOD TEAM OF 2 \n2 KM RUN ( ALL TEAM) \n3 KM ROW ( SWITCH EVERY 250 or 500mt ) URL:http://www.crossfitsegrate.com/event/giovedi-1272018/ END:VEVENT BEGIN:VEVENT DTSTART;VALUE=DATE:20180713 DTEND;VALUE=DATE:20180714 DTSTAMP:20260403T205217 CREATED:20180712T220151Z LAST-MODIFIED:20180708T184649Z UID:2273-1531440000-1531526399@www.crossfitsegrate.com SUMMARY:VENERDI’ 13/7/2018 DESCRIPTION:WL \n5 SET \n3 MUSCLE CLEAN + 3 P.CLEAN #HEAVY CLIMBING \nWOD \nINTERVAL 2’ ON / 1 OFF X 5rnds \n2 MU/3C2B/4PULL UPS \n4 P.CLEAN #60/45KG \nME DU URL:http://www.crossfitsegrate.com/event/venerdi-1372018/ END:VEVENT BEGIN:VEVENT DTSTART;VALUE=DATE:20180714 DTEND;VALUE=DATE:20180715 DTSTAMP:20260403T205217 CREATED:20180714T062037Z LAST-MODIFIED:20180714T062037Z UID:2274-1531526400-1531612799@www.crossfitsegrate.com SUMMARY:SABATO 14/7/18 DESCRIPTION:WOD TEAM OF 2 \nFOR TIME \n50 40 30 20 10  \ndb deadlift #25/20\nBurpees Box Jump Over\nSwitch as needed\nCash out 800 run?? URL:http://www.crossfitsegrate.com/event/sabato-14718/ END:VEVENT BEGIN:VEVENT DTSTART;VALUE=DATE:20180716 DTEND;VALUE=DATE:20180717 DTSTAMP:20260403T205217 CREATED:20180715T220113Z LAST-MODIFIED:20180715T162617Z UID:2276-1531699200-1531785599@www.crossfitsegrate.com SUMMARY:LUNEDI’ 16/7/2018 DESCRIPTION:GYMNASTIC \n12’ EMOM \n\nLATERAL SIDE PLANK DX\nLATERAL SIDE PLANK SX\nGHD SORENSEN HOLD 20’’\n\nWOD \nAMRAP 13’ \n7 ALT DB SNATCH #20/10 \n6 TTB \n7 AL DB SNATCH \n6 PULL UPS URL:http://www.crossfitsegrate.com/event/lunedi-1672018/ END:VEVENT BEGIN:VEVENT DTSTART;VALUE=DATE:20180717 DTEND;VALUE=DATE:20180718 DTSTAMP:20260403T205217 CREATED:20180716T220128Z LAST-MODIFIED:20180715T162712Z UID:2277-1531785600-1531871999@www.crossfitsegrate.com SUMMARY:MARTEDI’ 17/7/2018 DESCRIPTION:WL \nC&J \n2 SQ CLEAN NO T&GO and 1 SPLIT JERK #HEAVY CLIMBING \nWOD \n6 RNDS (CAP 11’) \n5 DL #100/75 \n7 BOX JUMP \n9 BURPEES URL:http://www.crossfitsegrate.com/event/martedi-1772018/ END:VEVENT BEGIN:VEVENT DTSTART;VALUE=DATE:20180718 DTEND;VALUE=DATE:20180719 DTSTAMP:20260403T205217 CREATED:20180717T220122Z LAST-MODIFIED:20180715T162810Z UID:2278-1531872000-1531958399@www.crossfitsegrate.com SUMMARY:MERCOLEDI’ 18/7/2018 DESCRIPTION:FUNCTIONAL BB \n4 SET OF: \n4 TEMPO BENCH PRESS 3X3X #LIGTH WEIGHT \n5 TEMPO PUSH UPS 3X3X \nRES AS NEEDED \nWOD \n12’ AMRAP \n6 HPC #60/45 \n5 F.SQ \n4 THRUSTERS URL:http://www.crossfitsegrate.com/event/mercoledi-1872018/ END:VEVENT BEGIN:VEVENT DTSTART;VALUE=DATE:20180719 DTEND;VALUE=DATE:20180720 DTSTAMP:20260403T205217 CREATED:20180718T220124Z LAST-MODIFIED:20180718T082409Z UID:2279-1531958400-1532044799@www.crossfitsegrate.com SUMMARY:GIOVEDI’ 19/7/2018 DESCRIPTION:TEAM WOD OF 2 \n3 RNDS (24’) \n1’ PARTNER A / 1’ PARTNER B \nME CAL ROW \nBAR MU/C2B/PULL UPS/RING ROW \nPUSH PRESS 40/25 \nDU URL:http://www.crossfitsegrate.com/event/giovedi-1972018/ END:VEVENT END:VCALENDAR