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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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DTSTART:20161030T010000
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TZNAME:CEST
DTSTART:20170326T010000
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DTSTART:20171029T010000
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DTSTART:20180325T010000
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DTSTART:20181028T010000
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END:VTIMEZONE
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170111
DTEND;VALUE=DATE:20170112
DTSTAMP:20260403T192734
CREATED:20170110T230438Z
LAST-MODIFIED:20170109T195946Z
UID:1617-1484092800-1484179199@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 11/01/17
DESCRIPTION:WL\nPush Jerk + Split Jerk –\n-EMOM 10′ – 1 + 1 Reps @ climbing weight every 2 sets\nWOD\nAMRAP 12’\n10 TTB/K2C\n10 Clean&Press @50/35Kg\n10 Burpees
URL:http://www.crossfitsegrate.com/event/mercoledi-110117/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170110
DTEND;VALUE=DATE:20170111
DTSTAMP:20260403T192734
CREATED:20170109T230129Z
LAST-MODIFIED:20170109T195351Z
UID:1616-1484006400-1484092799@www.crossfitsegrate.com
SUMMARY:MARTEDI 10/01/17
DESCRIPTION:Gymnastics Strength\nEMOM 12″\nodd: 4-6 strict pull up\neven: 4-6 strict ring dip/push up\n** For advanced 10-12′ EMOM: 2-3 Strict Ring Muscle UP \nWOD\n3 Rounds of:\n400mt Run\n15 Power Snatch@50/35Kg
URL:http://www.crossfitsegrate.com/event/martedi-100117/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170109
DTEND;VALUE=DATE:20170110
DTSTAMP:20260403T192734
CREATED:20170108T234731Z
LAST-MODIFIED:20170108T153907Z
UID:1613-1483920000-1484006399@www.crossfitsegrate.com
SUMMARY:LUNEDI 9/01/2017
DESCRIPTION:BARBELL STRENGTH \n10’ EMOM of:\nodd – 5 /7 Power Clean@climbing weight \neven – 5 /7 Thruster@climbing weight \nWOD\n4 Intervals 2’ON\, 2’ OFF\n25/20 Cal Row\nME DB Thruster @20/10Kg
URL:http://www.crossfitsegrate.com/event/1613/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170107
DTEND;VALUE=DATE:20170108
DTSTAMP:20260403T192734
CREATED:20170106T233440Z
LAST-MODIFIED:20170106T150022Z
UID:1612-1483747200-1483833599@www.crossfitsegrate.com
SUMMARY:Sabato 6/01/2017
DESCRIPTION:Lumberjack 20\nFor time:\n20 Deadlifts\, 275/185 lbs\nRun\, 400 m\n20 Kettlebell Swings\, 2/1.5 pood\nRun\, 400 m\n20 Overhead Squats\, 115/85 lbs\nRun\, 400 m\n20 Burpees\nRun\, 400 m\n20 Pull Up (Chest To Bar)s\nRun\, 400 m\n20 Box Jumps\, 24/20 in\nRun\, 400 m\n20 Dumbbell Squat Cleans\, 45/30 lbs\nRun\, 400 m
URL:http://www.crossfitsegrate.com/event/sabato-6012017/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170106
DTEND;VALUE=DATE:20170107
DTSTAMP:20260403T192734
CREATED:20170105T230159Z
LAST-MODIFIED:20170105T173435Z
UID:1611-1483660800-1483747199@www.crossfitsegrate.com
SUMMARY:venerdi 6/01/2017
DESCRIPTION:“Fight Gone Bad!” \nThree rounds of:\n1′ MIN Max Reps Wall-ball 20/14lbs\n1′ MIN Max Reps Sumo deadlift high-pull @35/25 KG\n1′ MIN Max Reps Box Jump\n1′ MIN Max Reps Push-press @35/25KG\n1′ MIN Max Cal Row \n1′ MIN REST BETWEEN ROUNDS
URL:http://www.crossfitsegrate.com/event/venerdi-6012017/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170105
DTEND;VALUE=DATE:20170106
DTSTAMP:20260403T192734
CREATED:20170104T235830Z
LAST-MODIFIED:20170102T180045Z
UID:1607-1483574400-1483660799@www.crossfitsegrate.com
SUMMARY:GIOVEDI 5/01/17
DESCRIPTION:Strength\nBack Squat – 5 x 3 @ stop bottom pos 3” climbing weight \nWOD\n10 Rounds of:\n5 C2B Pull Up or Pull Up\n10 KB Swing @24/16 Kg
URL:http://www.crossfitsegrate.com/event/giovedi-50117/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170104
DTEND;VALUE=DATE:20170105
DTSTAMP:20260403T192734
CREATED:20170103T235625Z
LAST-MODIFIED:20170102T175802Z
UID:1606-1483488000-1483574399@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 4/01/17
DESCRIPTION:WL\nSnatch Pull + Squat Snatch + OHS – 1 + 1 + 1 Every 90” x 7 sets \nWOD\nAMRAP 12’\n250/200mt Row\n6 Hang Power Snatch @40/30Kg\n8 Over-the-Bar Burpees
URL:http://www.crossfitsegrate.com/event/mercoledi-40117/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170103
DTEND;VALUE=DATE:20170104
DTSTAMP:20260403T192734
CREATED:20170102T235312Z
LAST-MODIFIED:20170102T175613Z
UID:1605-1483401600-1483487999@www.crossfitsegrate.com
SUMMARY:MARTEDI 3/01/17
DESCRIPTION:MIDLINE\n3 Rounds of:\n10 TTRing\n20 Abmat Sit Up\n20 Hyper extension \nWOD\n4 Intervals 5’ON\, 2’ OFF\nAMRAP\n10 Lateral Box Jump Overs\n12 Alt Arm DB Snatch @20/10 Kg\n15 Air Squat
URL:http://www.crossfitsegrate.com/event/martedi-30117/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20170102
DTEND;VALUE=DATE:20170103
DTSTAMP:20260403T192734
CREATED:20170101T230946Z
LAST-MODIFIED:20170101T211049Z
UID:1604-1483315200-1483401599@www.crossfitsegrate.com
SUMMARY:Gennaio 2
DESCRIPTION:Strength & Gymnastics \nEMOM 15’\nMin1 – Front Squat from the ground – 5-7 reps @ climbing \nMin2 – Wall Climbs – 2-3 reps\nMin3 – Strict Pull Up – 3-5 reps \nWOD \nFor Time:\n30 DL@50/35Kg\n30 Hang Power Clean @50/35Kg\n30 Shoulder to Over head @50/35Kg
URL:http://www.crossfitsegrate.com/event/gennaio-2/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161231
DTEND;VALUE=DATE:20170101
DTSTAMP:20260403T192734
CREATED:20161230T231417Z
LAST-MODIFIED:20161230T171629Z
UID:1602-1483142400-1483228799@www.crossfitsegrate.com
SUMMARY:Dicembre 31
DESCRIPTION:last day of the year! \nWod: \n1000 run\n50 deadlift #80/55kg\n30 bb (barbell) push ups\n30 pull ups\n800 run\n30 deadlift #80/55kg\n20 bb push ups\n20 pull ups\n400 run\n15 deadlift\n15 bb push ups\n15 pull ups\n200 run\n7 deadlift\n7 strict hspu/ 7 bb push ups\n7 bar muscle ups/ 7 pull ups
URL:http://www.crossfitsegrate.com/event/1602/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161230
DTEND;VALUE=DATE:20161231
DTSTAMP:20260403T192734
CREATED:20161229T234906Z
LAST-MODIFIED:20161229T085042Z
UID:1601-1483056000-1483142399@www.crossfitsegrate.com
SUMMARY:Venerdì 30 Dicembre
DESCRIPTION:skill exercises:\n4 rounds of:\n5 kb dead swing\n5 Russian swing\n5 a.swing \n4 rounds of: (2+2)\n3 kb one arm swing\n3 kb one arm clean\n3 kb one arm kb snatch \nthen\nemom 12’\n30” kb snatch ballistic style\n30” a.swing #24/16kg\n30” kb plank \n2’ on- 1’ off\n50 du\nthen\ngrace\n30 c&j #60/40kg
URL:http://www.crossfitsegrate.com/event/venerdi-30-dicembre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161229
DTEND;VALUE=DATE:20161230
DTSTAMP:20260403T192734
CREATED:20161228T231237Z
LAST-MODIFIED:20161229T084755Z
UID:1599-1482969600-1483055999@www.crossfitsegrate.com
SUMMARY:Giovedì 29 Dicembre
DESCRIPTION:weightlifting technique: \nA.halting snatch+ pause hang high pull+power snatch\nB. power snatch+deep hang power snatch+ hang squat snatch\nC. ramp to heavy squat snatch \nWod: Nasty Randy\nfor time\n75 power snatch #35/25kg*\n*emom\n3-5 front bar burpees
URL:http://www.crossfitsegrate.com/event/giovedi-29-dicembre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161228
DTEND;VALUE=DATE:20161229
DTSTAMP:20260403T192734
CREATED:20161227T234341Z
LAST-MODIFIED:20161227T204446Z
UID:1598-1482883200-1482969599@www.crossfitsegrate.com
SUMMARY:Mercoledì 28 Dicembre
DESCRIPTION:strenght conditioning: \n0-5’\nramp to 3 rm push press taken from the ground\n1’ rest\n7’-12’\nramp to 2 rm front squat taken from the ground\n1’ rest\n13’-18’\nramp to heavy single rep of deadlift \n27-21-15-12-9\nwall ball\nbox jump over
URL:http://www.crossfitsegrate.com/event/mercoledi-28-dicembre/
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=Europe/Rome:20161227T080000
DTEND;TZID=Europe/Rome:20161227T170000
DTSTAMP:20260403T192734
CREATED:20161227T082731Z
LAST-MODIFIED:20161227T082731Z
UID:1597-1482825600-1482858000@www.crossfitsegrate.com
SUMMARY:Martedì 27 dicembre
DESCRIPTION:gymnastic strenght endurance:\na) 0-7’\n1000 run\nthen\nb) emom 10’\n15-20 push ups\n20-25 air squat\n8-10 burpees\n10-15 strict pull ups\n50-70 du\n1’ rest\nc) 18’-23’\n1000 row\nthen\nd) emom 10’\n20-30 thruster empty bar\n10-15 lat burpees\n15-20 ttb\n20 a.swing\n50-70 du\n2’ rest\nsprint team endurance\n5’ amrap cal a.bike
URL:http://www.crossfitsegrate.com/event/martedi-27-dicembre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161224
DTEND;VALUE=DATE:20161225
DTSTAMP:20260403T192734
CREATED:20161223T231107Z
LAST-MODIFIED:20161222T114427Z
UID:1592-1482537600-1482623999@www.crossfitsegrate.com
SUMMARY:SABATO 24/12/2016
DESCRIPTION:HERO WOD \n“WHITTEN”
URL:http://www.crossfitsegrate.com/event/sabato-24122016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161223
DTEND;VALUE=DATE:20161224
DTSTAMP:20260403T192734
CREATED:20161222T230434Z
LAST-MODIFIED:20161222T205228Z
UID:1588-1482451200-1482537599@www.crossfitsegrate.com
SUMMARY:VENERDI 23/12/16
DESCRIPTION:MIDLINE: 20′ EMOM  \nminute 1 – 30″ -45″ Abmat Sit Ups \nminute 2 – 30″-45″ Left Side Plank on elbow \nminute 3 – 30″-45″ Superman Hold \nminute 4 – 30″-45″ Right Side Plank on elbow \nWOD: EMOM 14′ \nMIN 1: 3-4 Power Snatch @ 60/40 KG\nMIN 2: 8-10 TTB/K2E/K2C
URL:http://www.crossfitsegrate.com/event/venerdi-231216/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161222
DTEND;VALUE=DATE:20161223
DTSTAMP:20260403T192734
CREATED:20161221T230332Z
LAST-MODIFIED:20161221T195231Z
UID:1591-1482364800-1482451199@www.crossfitsegrate.com
SUMMARY:GIOVEDI 22/12/16
DESCRIPTION:Strength & Gymnastics \nBack Squat –4 x 10 tempo 2020 \nWOD\nFor Time:\n21 Thruster @ 50/35 Kg \n21 1-Leg Vup \n15 Thruster @ 50/35 Kg \n15 Kipping C2B or Pull Up \n9 Thruster @ 50/35Kg \n9 Strict Pull Up
URL:http://www.crossfitsegrate.com/event/giovedi-221216/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161221
DTEND;VALUE=DATE:20161222
DTSTAMP:20260403T192734
CREATED:20161220T230623Z
LAST-MODIFIED:20161220T205941Z
UID:1590-1482278400-1482364799@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 21/12/16
DESCRIPTION:CONDITIONING \n3 rounds: \n30″ Front Squats @45/30 KG \n30″ rest \n30″ Bar Facing Burpees \n30″ rest \n30″ Rowing for max calories \n30″ rest \n– 5′ rest \n3 rounds \n30″ DB Snatch @20/10KG \n30″ rest \n30″ Bar Facing Burpees \n30″ rest \n30″ Rowing for max calories \n30” rest
URL:http://www.crossfitsegrate.com/event/mercoledi-211216/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161220
DTEND;VALUE=DATE:20161221
DTSTAMP:20260403T192734
CREATED:20161219T235446Z
LAST-MODIFIED:20161219T175618Z
UID:1589-1482192000-1482278399@www.crossfitsegrate.com
SUMMARY:MARTEDI 20/12/16
DESCRIPTION:WL\nPower Clean + Push Press – 1RM of The Day \nWOD\n6 Rounds of:\n7 Power Clean @ 60/40 Kg\n21 DU or 30 SU\n7 Push Press @ 60/40 Kg
URL:http://www.crossfitsegrate.com/event/martedi-201216/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161219
DTEND;VALUE=DATE:20161220
DTSTAMP:20260403T192734
CREATED:20161218T232733Z
LAST-MODIFIED:20161218T172932Z
UID:1586-1482105600-1482191999@www.crossfitsegrate.com
SUMMARY:Lunedì 19 Dicembre
DESCRIPTION:Gymnastics: Kipping HSPU \nEMOM 10′ : 2-5 Reps for quality \nWOD AMRAP 10′ \n10 Burpees OTB \n10 Hang Power Snatch @ 40/30 Kg
URL:http://www.crossfitsegrate.com/event/lunedi-19-dicembre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161217
DTEND;VALUE=DATE:20161218
DTSTAMP:20260403T192734
CREATED:20161216T233853Z
LAST-MODIFIED:20161215T174043Z
UID:1585-1481932800-1482019199@www.crossfitsegrate.com
SUMMARY:SABATO 17/12/2016
DESCRIPTION:BULL \n2 rounds: \n200 DUs\n50 OHS@60/40 KG\n50 Pull Ups\n1 mile Run \n 
URL:http://www.crossfitsegrate.com/event/sabato-17122016/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161216
DTEND;VALUE=DATE:20161217
DTSTAMP:20260403T192734
CREATED:20161215T230103Z
LAST-MODIFIED:20161215T122902Z
UID:1581-1481846400-1481932799@www.crossfitsegrate.com
SUMMARY:VENERDI 16/12/16
DESCRIPTION:Deadlift – 2 reps @80-85% of 1RM x 5 sets \nWOD\n4 Intervals 1’30” ON\, 1’30” OFF\n25 Down & Up\nME Thruster @40/30Kg
URL:http://www.crossfitsegrate.com/event/venerdi-161216/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161215
DTEND;VALUE=DATE:20161216
DTSTAMP:20260403T192734
CREATED:20161214T230102Z
LAST-MODIFIED:20161214T202334Z
UID:1580-1481760000-1481846399@www.crossfitsegrate.com
SUMMARY:GIOVEDI 15/12/16
DESCRIPTION:Strength & Gymnastics\nEMOM 10′\nMin 1 – 6-8 Strict Press Behind neck SN Grip\nMin 2 – 20″ L sit Hold or Tuck on parallette \nWOD\n5 Rounds of:\n15 Push Press@ 40/30Kg\n250mt Row
URL:http://www.crossfitsegrate.com/event/giovedi-151216/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161214
DTEND;VALUE=DATE:20161215
DTSTAMP:20260403T192734
CREATED:20161213T234304Z
LAST-MODIFIED:20161213T174700Z
UID:1579-1481673600-1481759999@www.crossfitsegrate.com
SUMMARY:Mercoledi 14 Dicembre
DESCRIPTION:CONDITIONING \nWOD: \n4’AMRAP: \n30 Double Unders \n15 Power Snatch @35/25kg \n– 4′ rest \n4′ AMRAP of: \n30 Double Unders \n15 Bar Facing Burpees \n– 4′ rest \n4′ AMRAP of: \n30 Double Unders \n15 Thrusters @35/25kg\nMIDLINE: EMOM 10′ \nMIN1: 30-45” Hollow Body Hold\nMIN 2: 30-45” Superman Hold
URL:http://www.crossfitsegrate.com/event/mercoledi-14-dicembre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161213
DTEND;VALUE=DATE:20161214
DTSTAMP:20260403T192734
CREATED:20161212T230126Z
LAST-MODIFIED:20161212T180151Z
UID:1578-1481587200-1481673599@www.crossfitsegrate.com
SUMMARY:MARTEDI 13/12/16
DESCRIPTION:WL\nSplit Jerk\n– EMOM 10′: 4 Reps @ climbing weight \nWOD\n4 Rounds of:\n15/12 Cal Row\n9 Deadlift @ 70/45 Kg\n6 Power Clean @ 70/45 Kg\n3 STOH @ 70/50 Kg
URL:http://www.crossfitsegrate.com/event/martedi-131216/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161212
DTEND;VALUE=DATE:20161213
DTSTAMP:20260403T192734
CREATED:20161211T231634Z
LAST-MODIFIED:20161211T142241Z
UID:1577-1481500800-1481587199@www.crossfitsegrate.com
SUMMARY:Lunedì 12 Dicembre
DESCRIPTION:Strength & Gymnastics \nEMOM 10′ \nMin1 – OHS From the ground – 5-7 reps @ climbing Min2-  Plank Hold  30” \nwod: AMRAP 7′ \n7 Squat clean 50/35 KG \n5 C2B/ Pull Up
URL:http://www.crossfitsegrate.com/event/lunedi-12-dicembre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161210
DTEND;VALUE=DATE:20161211
DTSTAMP:20260403T192734
CREATED:20161209T230756Z
LAST-MODIFIED:20161209T171034Z
UID:1576-1481328000-1481414399@www.crossfitsegrate.com
SUMMARY:Sabato 10 Dicembre
DESCRIPTION:Gym Strenght: \nEmom 10′ \nmin1: Handstand Hold 30″ \nmin2: Superman Hold 30-40″ \nWod: Fallseries \n“Hangman” \n  \n 
URL:http://www.crossfitsegrate.com/event/sabato-10-dicembre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161209
DTEND;VALUE=DATE:20161210
DTSTAMP:20260403T192734
CREATED:20161208T234210Z
LAST-MODIFIED:20161208T164322Z
UID:1575-1481241600-1481327999@www.crossfitsegrate.com
SUMMARY:Venerdì 9 Dicembre
DESCRIPTION:MIDLINE\n4 Rounds of:\n10 Strict K2E\n20 Mountain Climber\n30” + 30” Lateral side plank \nWOD\n3 Intervals 3’ON\, 2’ OFF\nAMRAP\n10 Box Jump\n10 KB Snatch alt arm @24/16 Kg
URL:http://www.crossfitsegrate.com/event/venerdi-9-dicembre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161208
DTEND;VALUE=DATE:20161209
DTSTAMP:20260403T192734
CREATED:20161207T234252Z
LAST-MODIFIED:20161207T214521Z
UID:1574-1481155200-1481241599@www.crossfitsegrate.com
SUMMARY:Giovedì 8 Dicembre
DESCRIPTION:Drag me to Hell- team Wod dei Fall Series
URL:http://www.crossfitsegrate.com/event/giovedi-8-dicembre/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20161207
DTEND;VALUE=DATE:20161208
DTSTAMP:20260403T192734
CREATED:20161206T230618Z
LAST-MODIFIED:20161206T191007Z
UID:1572-1481068800-1481155199@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 7/12/16
DESCRIPTION:Strength\nBack Squat – 6 x 4 @ climbing weight \nWOD\n4 Rounds @ 20/10 Kg of::\n10 DB Hang Squat Clean\n25 DU/50SU\n10 DB Burpees\n25 DU/50SU\n10 DB Push Press\n25 DU/50SU
URL:http://www.crossfitsegrate.com/event/mercoledi-71216/
END:VEVENT
END:VCALENDAR