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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: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
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BEGIN:DAYLIGHT
TZOFFSETFROM:+0100
TZOFFSETTO:+0200
TZNAME:CEST
DTSTART:20200329T010000
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BEGIN:STANDARD
TZOFFSETFROM:+0200
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DTSTART:20201025T010000
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END:VTIMEZONE
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190101
DTEND;VALUE=DATE:20190102
DTSTAMP:20260403T224123
CREATED:20181231T230128Z
LAST-MODIFIED:20190101T161715Z
UID:2458-1546300800-1546387199@www.crossfitsegrate.com
SUMMARY:MARTEDI' 1/1/19
DESCRIPTION:BE READY FOR THE UNKNOWN 😉
URL:http://www.crossfitsegrate.com/event/martedi-1119/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190102
DTEND;VALUE=DATE:20190103
DTSTAMP:20260403T224123
CREATED:20190101T230112Z
LAST-MODIFIED:20190101T161935Z
UID:2459-1546387200-1546473599@www.crossfitsegrate.com
SUMMARY:MERCOLEDI' 2/1/19
DESCRIPTION:METCON \nFOR TIME \nRX: \n800m RUN \nTHEN 10 ROUNDS OF \n10 HANDSTAND PUSHUP \n10 ALT PISTOLS \nTHEN \n1Km ROW \n  \nINTERMEDIATE: \n800m RUN \nTHEN 10 ROUNDS OF \n10 DEFICIT PUSHUP \n10 MB ALT PISTOLS \nTHEN \n1Km ROW \n  \nBEGINNER: \n600m RUN \nTHEN 10 ROUNDS OF \n10 PUSH UP \n10 MB FRONT SQUAT \nTHEN \n750m ROW \n  \nCAP TIME 25’
URL:http://www.crossfitsegrate.com/event/mercoledi-2119/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190103
DTEND;VALUE=DATE:20190104
DTSTAMP:20260403T224123
CREATED:20190102T230128Z
LAST-MODIFIED:20190101T162101Z
UID:2460-1546473600-1546559999@www.crossfitsegrate.com
SUMMARY:GIOVEDI' 3/1/19
DESCRIPTION:STRENGTH TEST: \n12 MIN TO FIND 1RM FRONT SQUAT \n  \nOPEN WORKOUT 18.5 \nAMRAP 7’ \nLADDER +3 \nRX: \n3 THRUSTER 40/30Kg \n3 CHEST TO BAR \n  \nINTERMEDIATE: \n3 THRUSTER 35/25Kg \n3 PULL UP \n  \nBEGINNER: \n3 THRUSTER by feel \n3 RING ROW
URL:http://www.crossfitsegrate.com/event/giovedi-3119/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190104
DTEND;VALUE=DATE:20190105
DTSTAMP:20260403T224123
CREATED:20190103T230133Z
LAST-MODIFIED:20190101T162203Z
UID:2461-1546560000-1546646399@www.crossfitsegrate.com
SUMMARY:VENERDI' 4/1/19
DESCRIPTION:5 ROUNDS FOR TIME \nRX: \n36 DOUBLE UNDERS \n10 LATERAL BURPEES \n9 TOES TO BAR \n8 HANG SQUAT CLEAN 70/50Kg \n  \nINTERMEDIATE: \n70 SINGLE UNDER \n10 LATERAL BURPEES \n9 KNEES TO ELBOWS \n8 HANG SQUAT CLEAN 50/35Kg \n  \nBEGINNER: \n40 SINGLE UNDERS \n10 BURPEES \n9 KNEES TO CHEST \n8 HANG CLEAN ANY STYLE by feel \n  \nCAP TIME 18’
URL:http://www.crossfitsegrate.com/event/venerdi-4119/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190105
DTEND;VALUE=DATE:20190106
DTSTAMP:20260403T224123
CREATED:20190104T230142Z
LAST-MODIFIED:20190105T082520Z
UID:2468-1546646400-1546732799@www.crossfitsegrate.com
SUMMARY:SABATO 5/1/19
DESCRIPTION:TEAM WOD OF 3 \n100 – 80 – 60 – 40 – 20 \nBURPEES BOX JUMP 60/50cm \nWALL BALL 20/14lbs \nDBs DEADLIFT 20/15Kg \nCAP TIME 30 MIN
URL:http://www.crossfitsegrate.com/event/sabato-5119/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190107
DTEND;VALUE=DATE:20190108
DTSTAMP:20260403T224123
CREATED:20190106T230139Z
LAST-MODIFIED:20190102T114308Z
UID:2463-1546819200-1546905599@www.crossfitsegrate.com
SUMMARY:LUNEDI' 7/1/19
DESCRIPTION:FRONT SQUAT \nEVERY 1:30 x 6 SETS \n6 REP @50% \n  \nMETCON \nAMRAP 12’ \nRX: \n7 POWER SNATCH 60/40Kg \n14 STRICT RING DIP \n  \nINTERMEDIATE: \n7 POWER SNATCH 45/30Kg \n14 DEFICIT PUSH UP \n  \nBEGINNER: \n7 POWER SNATCH by feel \n14 KNEES PUSH UP
URL:http://www.crossfitsegrate.com/event/lunedi-7119/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190108
DTEND;VALUE=DATE:20190109
DTSTAMP:20260403T224123
CREATED:20190107T230115Z
LAST-MODIFIED:20190102T114411Z
UID:2464-1546905600-1546991999@www.crossfitsegrate.com
SUMMARY:MARTEDI' 8/1/19
DESCRIPTION:GYMNASTIC \n8’ EMOM \n3-5 STRICT PULL UP + MAX KIPPING PULLUP \n  \nMETCON \nFOR TIME \n30 PLATE OVERHEAD LUNGES \n30 KNEES TO CHEST \n30 Ab-Mat SIT UP \n30 BURPEES \n30 Ab-Mat SIT UP \n30 KNEES TO CHEST \n30 PLATE OVERHEAD LUNGES \n  \nCAP TIME 13’ \n  \nPLATE \nRX: 20/15Kg \nINTERMEDIATE: 15/10Kg \nBEGINNER: 10/5Kg & 20 REP EACH MOVEMENT
URL:http://www.crossfitsegrate.com/event/martedi-8119/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190109
DTEND;VALUE=DATE:20190110
DTSTAMP:20260403T224123
CREATED:20190108T230118Z
LAST-MODIFIED:20190102T114513Z
UID:2465-1546992000-1547078399@www.crossfitsegrate.com
SUMMARY:MERCOLEDI' 9/1/19
DESCRIPTION:WEIGHTLIFTING \nEVERY 1:15 x 8 SET \n1 POWER SNATCH + 1 SNATCH BALANCE + 1 OVERHEAD SQUAT @ INCREASING WEIGHT \n  \nMETCON \nAMRAP 9’ \nRX: \n30 DOUBLE UNDERS \n12 ALT ARM DB SNATCH 22.5/15Kg \n  \nINTERMEDIATE: \n60 SINGLE UNDERS \n12 ALT ARM DB SNATCH 17.5/12.5Kg \n  \nBEGINNER: \n40 SINGLE UNDERS \n12 ALT ARM DB SNATCH by feel
URL:http://www.crossfitsegrate.com/event/mercoledi-9119/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190110
DTEND;VALUE=DATE:20190111
DTSTAMP:20260403T224123
CREATED:20190109T230120Z
LAST-MODIFIED:20190102T114610Z
UID:2466-1547078400-1547164799@www.crossfitsegrate.com
SUMMARY:GIOVEDI' 10/1/19
DESCRIPTION:DEADLIFT \nEVERY 1:30 x 6 SETS \n6 REP @50% \n  \nOPEN WORKOUT  11.2 \nAMRAP 15’ \nRX: \n9 DEADLIFT 70/50Kg \n12 PUSH UP \n15 BOX JUMP 60/50cm \n  \nINTERMEDIATE: \n9 DEADLIFT 60/40Kg \n12 PUSH UP \n15 BOX JUMP 60/50cm \n  \nBEGINNER: \n9 DEADLIFT by feel \n12 KNEES PUSH UP \n15 STEP UP by feel
URL:http://www.crossfitsegrate.com/event/giovedi-10119/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190111
DTEND;VALUE=DATE:20190112
DTSTAMP:20260403T224123
CREATED:20190110T230128Z
LAST-MODIFIED:20190102T114706Z
UID:2467-1547164800-1547251199@www.crossfitsegrate.com
SUMMARY:VENERDI' 11/1/19
DESCRIPTION:WEIGHTLIFTING \nEVERY 1:15 x 8 SET \n1 POWER CLEAN + 1 SQUAT CLEAN + 1 PUSH JERK @ INCREASING WEIGHT\, NO DROP \n  \nMETCON \n3 ROUNDS FOR TIME \nRX: \n15 WALL BALL 20/14lbs \n12 POWER CLEAN 40/30Kg \n9 FRONT SQUAT 40/30Kg \n6 PUSH PRESS 40/30Kg \n  \nINTERMEDIATE: \n15 WALL BALL 14/10lbs \n12 POWER CLEAN 35/25Kg \n9 FRONT SQUAT 35/25Kg \n6 PUSH PRESS 35/25Kg \n  \nBEGINNER: \n15 WALL BALL by feel \n12 POWER CLEAN by feel \n9 FRONT SQUAT by feel \n6 PUSH PRESS by feel \n  \nCAP TIME 10’
URL:http://www.crossfitsegrate.com/event/venerdi-11119/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190112
DTEND;VALUE=DATE:20190113
DTSTAMP:20260403T224123
CREATED:20190111T230152Z
LAST-MODIFIED:20190110T142101Z
UID:2475-1547251200-1547337599@www.crossfitsegrate.com
SUMMARY:SABATO 12/1/19
DESCRIPTION:TEAM WOD OF TWO \n25’ AMRAP \n10 DEADLIFT 80/65Kg \n10 SIT UP \n10 SYNCHRO BURPEES OVER THE BARBELL
URL:http://www.crossfitsegrate.com/event/sabato-12119/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190114
DTEND;VALUE=DATE:20190115
DTSTAMP:20260403T224123
CREATED:20190113T230124Z
LAST-MODIFIED:20190109T124845Z
UID:2470-1547424000-1547510399@www.crossfitsegrate.com
SUMMARY:LUNEDI' 14/1/19
DESCRIPTION:WEIGHTLIFTING \nEVERY 1:15 x 8 SETS \n1 SNATCH DEADLIFT + 1 LOW HANG SQ. SNATCH + 1 HANG SQ. SNATCH @ INCRESING WEIGHT\, NO DROP \n  \nMETCON \n3 ROUNDS FOR TIME \nRX: \n21 POWER SNATCH 40/30Kg \n15 PULL UP \n9 BURPEES \n  \nINTERMEDIATE: \n21 POWER SNATCH 35/25Kg \n15 BANDED PULL UP \n9 BURPEES \n  \nBEGINNER: \n21 POWER SNATCH by feel \n15 RING ROW \n9 BURPEES \n  \nCAP TIME 11’
URL:http://www.crossfitsegrate.com/event/lunedi-14119/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190115
DTEND;VALUE=DATE:20190116
DTSTAMP:20260403T224123
CREATED:20190114T230159Z
LAST-MODIFIED:20190109T125008Z
UID:2471-1547510400-1547596799@www.crossfitsegrate.com
SUMMARY:MARTEDI' 15/1/19
DESCRIPTION:FRONT SQUAT \nEVERY 1:30 x 6 SETS \n8 REP @50% \n  \nMETCON \nAMRAP 12’ \nRX \n7 DBs FRONT SQUAT 25/15Kg \n7 HANDSTAND PUSH UP \n42 DOUBLE UNDERS \n  \nINTERMEDIATE: \n7 DBs FRONT SQUAT 20/10Kg \n7 DEFICIT PUSH UP \n60 SINGLE UNDERS \n  \nBEGINNER: \n7 DBs FRONT SQUAT by feel \n7 PUSH UP \n40 SINGLE UNDERS
URL:http://www.crossfitsegrate.com/event/martedi-15119/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190116
DTEND;VALUE=DATE:20190117
DTSTAMP:20260403T224123
CREATED:20190115T230115Z
LAST-MODIFIED:20190109T125120Z
UID:2472-1547596800-1547683199@www.crossfitsegrate.com
SUMMARY:MERCOLEDI' 16/1/19
DESCRIPTION:SKILL: KIPPING RING DIP \n  \nMETCON \nAMRAP 16’ \nRX: \n400m RUN \n15 BOX JUMP 60/50cm \n12 (6R + 6L) KB PUSH JERK 24/16Kg \n9 RING DIP \n  \nINTERMEDIATE: \n400m RUN \n15 BOX JUMP 60/50cm \n12 (6R + 6L) KB PUSH JERK 20/12Kg \n9 BANDED RING DIP \n  \nBEGINNER: \n400m RUN \n15 STEP UP by feel \n12 (6R + 6L) KB PUSH JERK by feel \n9 BOX DIP
URL:http://www.crossfitsegrate.com/event/mercoledi-16119/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190117
DTEND;VALUE=DATE:20190118
DTSTAMP:20260403T224123
CREATED:20190116T230126Z
LAST-MODIFIED:20190109T125307Z
UID:2473-1547683200-1547769599@www.crossfitsegrate.com
SUMMARY:GIOVEDI' 17/1/19
DESCRIPTION:WEIGHTLIFTING \nEVERY 1:15 x 8 SETS \n1 CLEAN DEADLIFT + 1 LOW HANG SQ. CLEAN + 1 HANG SQ. CLEAN @INCREASING WEIGHT\, NO DROP \n  \nREVISITED OPEN WORKOUT 16.2 \n4 MIN TO COMPLETE: \n18 TOES TO BAR \n50 DOUBLE UNDERS \n15 SQUAT CLEAN 40/25Kg \nIF COMPLETED\, ADD ANOTHER 4 MIN TO COMPLETE: \n18 TOES TO BAR \n50 DOUBLE UNDERS \n13 SQUAT CLEAN 50/35Kg \nIF COMPLETED\, ADD ANOTHER 4 MIN TO COMPLETE: \n18 TOES TO BAR \n50 DOUBLE UNDERS \n11 SQUAT CLEAN 60/40Kg \nIF COMPLETED\, ADD ANOTHER 4 MIN TO COMPLETE: \n18 TOES TO BAR \n50 DOUBLE UNDERS \n9 SQUAT CLEAN 70/50Kg \nIF COMPLETED\, ADD ANOTHER 4 MIN TO COMPLETE: \n18 TOES TO BAR \n50 DOUBLE UNDERS \n7 SQUAT CLEAN 80/60Kg \n  \nSTOP AT 20 MIN \n  \nSCALING OPTIONS: \nTOEST TO BAR -> KNEES TO CHEST; \nDUs -> SUs; \nWEIGHT by feel
URL:http://www.crossfitsegrate.com/event/giovedi-17119/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190119
DTEND;VALUE=DATE:20190120
DTSTAMP:20260403T224123
CREATED:20190117T230107Z
LAST-MODIFIED:20190109T125439Z
UID:2474-1547856000-1547942399@www.crossfitsegrate.com
SUMMARY:VENERDI' 18/1/19
DESCRIPTION:DEADLIFT \nEVERY 1:30 x 6 SETS \n8 REP @50% \n  \nMETCON \nFOR TIME \nRX: \n50 SUMO DEADLIFT HIGH PULL 40/30Kg \n40 V-UP \n30 WALL BALL 20/14lbs \n20 CHEST TO BAR \n10 OVERHEAD SQUAT 40/30Kg \n  \nINTERMEDIATE: \n50 SUMO DEADLIFT HIGH PULL 30/20Kg \n40 TUCK CRUNCH \n30 WALL BALL 16/12lbs \n20 PULL UP \n10 OVERHEAD SQUAT 30/20Kg \n  \nBEGINNER: \n50 SUMO DEADLIFT HIGH PULL by feel \n40 SIT UP \n30 WALL BALL by feel \n20 RING ROW \n10 OVERHEAD SQUAT by feel \n  \nCAP TIME 13
URL:http://www.crossfitsegrate.com/event/venerdi-18119/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190119
DTEND;VALUE=DATE:20190120
DTSTAMP:20260403T224123
CREATED:20190118T230159Z
LAST-MODIFIED:20190118T154011Z
UID:2484-1547856000-1547942399@www.crossfitsegrate.com
SUMMARY:SABATO 19/1/19
DESCRIPTION:TEAM WOD OF TWO \nI GO YOU GO \n50 CLEAN & JERK 60/45Kg \n100 PUSH UP \n150 WALL BALL \n200 SIT UP
URL:http://www.crossfitsegrate.com/event/sabato-19119/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190121
DTEND;VALUE=DATE:20190122
DTSTAMP:20260403T224123
CREATED:20190120T230105Z
LAST-MODIFIED:20190118T145735Z
UID:2477-1548028800-1548115199@www.crossfitsegrate.com
SUMMARY:LUNEDI' 21/1/19
DESCRIPTION:Lunedì 21 Gennaio \nFRONT SQUAT \nEVERY 1:30 x 6 SETS \n6 REP @70% \n  \nMETCON \nEVERY 2:30 x 6 SETS \nRX & INTERMEDIATE: \n200m RUN \n15 BOX JUMP OVER 60/50cm \n  \nBEGINNER: \n200m RUN \n12 BOX STEP OVER by feel
URL:http://www.crossfitsegrate.com/event/lunedi-21119/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190122
DTEND;VALUE=DATE:20190123
DTSTAMP:20260403T224123
CREATED:20190121T230145Z
LAST-MODIFIED:20190118T145854Z
UID:2480-1548115200-1548201599@www.crossfitsegrate.com
SUMMARY:MARTEDI' 22/1/19
DESCRIPTION:WEIGHTLIFTING \nEVERY 1:15 x 8 SETS \n1 CLEAN PULL + 1 HANG POWER CLEAN + 1 POWER CLEAN @INCREASING WEIGHT\, NO DROP \n  \nMETCON \nAMRAP 10’ \nRX: \n5 CLEAN & JERK 70/50Kg \n30 DOUBLE UNDERS \n  \nINTERMEDIATE: \n5 CLEAN & JERK 50/30Kg \n50 SINGLE UNDERS \n  \nBEGINNER: \n5 CLEAN & JERK by feel \n30 SINGLE UNDERS
URL:http://www.crossfitsegrate.com/event/martedi-22119/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190123
DTEND;VALUE=DATE:20190124
DTSTAMP:20260403T224123
CREATED:20190122T230104Z
LAST-MODIFIED:20190120T140541Z
UID:2481-1548201600-1548287999@www.crossfitsegrate.com
SUMMARY:MERCOLEDI' 23/1/19
DESCRIPTION:SKILL: J-HOOK ROPE CLIMB \n  \nMETCON \n16’ EMOM (MAX 45’’ OF WORK) \nRX: \n\nROPE CLIMB\nWALL BALL 20/14 lbs\nAb-Mat SIT UP\nBURPEES\n\n  \nINTERMEDIATE: \n\nSTRICT PULL UP\nWALL BALL 16/12 lbs\nAb-Mat SIT UP\nBURPEES\n\n  \nBEGINNER: \n30’’ ON – 30’’ OFF \n\nRING ROW\nWALL BALL by fell\nAb-Mat SIT UP\nBURPEES
URL:http://www.crossfitsegrate.com/event/mercoledi-23119/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190124
DTEND;VALUE=DATE:20190125
DTSTAMP:20260403T224123
CREATED:20190123T230124Z
LAST-MODIFIED:20190118T150149Z
UID:2482-1548288000-1548374399@www.crossfitsegrate.com
SUMMARY:GIOVEDI' 24/1/19
DESCRIPTION:DEADLIFT \nEVERY 1:30 x 6 SETS \n6 REP @70% \n  \nMETCON \n5 ROUNDS FOR TIME \nRX: \n12 KB SWING 32/24Kg \n9 DEADLIFT 80/50Kg \n6 TOES TO BAR \n  \nINTERMEDIATE: \n12 KB SWING 24/16Kg \n9 DEADLIFT 60/40Kg \n6 KNEES TO ELBOWS \n  \nBEGINNER: \n12 KB SWING by feel \n9 DEADLIFT by feel \n6 KNEES TO CHEST \n  \nCAP TIME 12’
URL:http://www.crossfitsegrate.com/event/giovedi-24119/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190125
DTEND;VALUE=DATE:20190126
DTSTAMP:20260403T224123
CREATED:20190124T230159Z
LAST-MODIFIED:20190118T150300Z
UID:2483-1548374400-1548460799@www.crossfitsegrate.com
SUMMARY:VENERDI' 25/1/19
DESCRIPTION:WEIGHTLIFTING \nEVERY 1:15 x 8 SETS \n1 SNATCH PULL + 1 HANG POWER SNATCH + 1 POWER SNATCH @INCREASING WEIGHT\, NO DROP \n  \nMETCON \nAMRAP 12’ \nRX: \n10 PUSH PRESS 40/30Kg \n10 CHEST TO BAR \n10 POWER SNATCH 40/30Kg \n  \nINTERMEDIATE: \n10 PUSH PRESS 35/25Kg \n10 PULL UP \n10 POWER SNATCH 35/25Kg \n  \nBEGINNER: \n10 PUSH PRESS by feel \n10 RING ROW \n10 POWER SNATCH by feel
URL:http://www.crossfitsegrate.com/event/venerdi-25119/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190126
DTEND;VALUE=DATE:20190127
DTSTAMP:20260403T224123
CREATED:20190125T230131Z
LAST-MODIFIED:20190125T164859Z
UID:2486-1548460800-1548547199@www.crossfitsegrate.com
SUMMARY:SABATO 26/01/19
DESCRIPTION:TEAM WOD OF TWO \nSWITCH AS NEEDED \nFOR TIME: \n800m ROW \n2 ROUNDS OF CINDY \n600m ROW \n4 ROUND OF CINDY \n400m ROW \n6 ROUNDS OF CINDY \n200m ROW \n8 ROUNDS OF CINDY \n  \n*1 ROUND OF CINDY: \n5 PULL UP \n10 PUSH UP \n15 AIR SQUAT
URL:http://www.crossfitsegrate.com/event/sabato-260119/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190128
DTEND;VALUE=DATE:20190129
DTSTAMP:20260403T224123
CREATED:20190127T230155Z
LAST-MODIFIED:20190127T153406Z
UID:2487-1548633600-1548719999@www.crossfitsegrate.com
SUMMARY:LUNEDI' 28/1/19
DESCRIPTION:WEIGHTLIFTING \nEVERY 1:15 x 8 SETS \n1 HANG SQUAT CLEAN + 2 PUSH JERK @ INCREASING WEIGHT\, NO DROP \n  \nMETCON \n4 ROUNDS FOR TIME \nRX: \n60 DOUBLE UNDERS \n15 HANG POWER CLEAN 50/35Kg \n12 LATERAL BURPEES \n  \nINTERMEDIATE: \n100 SINGLE UNDERS \n15 HANG POWER CLEAN 40/25Kg \n12 LATERAL BURPEES \n  \nBEGINNER: \n60 SINGLE UNDERS \n15 HANG POWER CLEAN by feel \n12 BURPEES \n  \nCAP TIME 16’
URL:http://www.crossfitsegrate.com/event/lunedi-28119/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190129
DTEND;VALUE=DATE:20190130
DTSTAMP:20260403T224123
CREATED:20190128T230148Z
LAST-MODIFIED:20190127T153603Z
UID:2488-1548720000-1548806399@www.crossfitsegrate.com
SUMMARY:MARTEDI' 29/1/19
DESCRIPTION:FRONT SQUAT \nEVERY 2:00 x 5 SETS \n5 REP @75% \n  \nMETCON: KAREN \nFOR TIME \nRX: \n150 WALL BALL 20/14lbs \n  \nINTERMEDIATE: \n150 WALL BALL 16/12lbs \n  \nBEGINNER \n150 WALL BALL by feel \n  \nCAP TIME 15’
URL:http://www.crossfitsegrate.com/event/martedi-29119/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190130
DTEND;VALUE=DATE:20190131
DTSTAMP:20260403T224123
CREATED:20190129T230133Z
LAST-MODIFIED:20190127T153742Z
UID:2489-1548806400-1548892799@www.crossfitsegrate.com
SUMMARY:MERCOLEDI' 30/1/19
DESCRIPTION:METCON \nAMRAP 30’ \nRX: \n60 CAL ROW \n9 BURPEES CHEST TO BAR \n12 KB SWING 32/24Kg \n800m RUN \n60 DOUBLE UNDERS \n20 Ab-Mat SIT UP \n  \nINTERMEDIATE: \n60 CAL ROW \n9 BURPEES PULL UP \n12 KB SWING 24/16Kg \n800m RUN \n100 SINGLE UNDERS \n20 Ab-Mat SIT UP \n  \nBEGINNER: \n60 CAL ROW \n9 BURPEES \n9 RING ROW \n12 KB SWING by feel \n800m RUN \n60 SINGLE UNDERS \n20 Ab-Mat SIT UP
URL:http://www.crossfitsegrate.com/event/mercoledi-30119/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190131
DTEND;VALUE=DATE:20190201
DTSTAMP:20260403T224123
CREATED:20190130T230148Z
LAST-MODIFIED:20190127T153848Z
UID:2490-1548892800-1548979199@www.crossfitsegrate.com
SUMMARY:GIOVEDI' 31/1/19
DESCRIPTION:WEIGHTLIFTING \nEVERY 1:15 x 8 SETS \n1 HANG SQUAT SNATCH + 2 SNATCH BALANCE @INCREASING WEIGHT\, NO DROP \n  \nMETCON \nOPEN WORKOUT 16.3 \nAMRAP 7’ \nRX: \n10 POWER SNATCH 35/25Kg \n3 BAR MUSCLE UP \n  \nINTERMEDIATE: \n10 POWER SNATCH 30/20Kg \n5 CHEST TO BAR \n  \nBEGINNER: \n10 POWER SNATCH by feel \n5 RING ROW
URL:http://www.crossfitsegrate.com/event/giovedi-31119/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190201
DTEND;VALUE=DATE:20190202
DTSTAMP:20260403T224123
CREATED:20190131T230154Z
LAST-MODIFIED:20190127T154015Z
UID:2491-1548979200-1549065599@www.crossfitsegrate.com
SUMMARY:VENERDI' 1/2/19
DESCRIPTION:DEADLIFT \nEVERY 2:00 x 5 SETS \n5 REP @75% \n  \nMETCON \nWITH A 9’ TIME CAP \nRX: \n50 HANDSTAND PUSH UP \nIN THE REMAINING TIME: \nAMRAP \nALT ARM DB CLEAN AND JERK 22.5/15Kg \n  \nINTERMEDIATE: \n50 DEFICIT PUSH UP \nIN THE REMAINING TIME: \nAMRAP \nALT ARM DB CLEAN AND JERK 17.5/10Kg \n  \nBEGINNER: \n50 KNEES PUSH UP \nIN THE REMAINING TIME: \nAMRAP \nALT ARM DB CLEAN AND JERK by feel
URL:http://www.crossfitsegrate.com/event/venerdi-1219/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190202
DTEND;VALUE=DATE:20190203
DTSTAMP:20260403T224123
CREATED:20190201T230134Z
LAST-MODIFIED:20190201T163913Z
UID:2498-1549065600-1549151999@www.crossfitsegrate.com
SUMMARY:SABATO 2/2/19
DESCRIPTION:TEAM WOD OF TWO \n20’ AMRAP \n5 RING DIP \n10 OVERHEAD SQUAT 40/30Kg \n20 DOUBLE UNDERS \n  \nSWITCH PARTNER EVERY ROUND
URL:http://www.crossfitsegrate.com/event/sabato-2219/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190204
DTEND;VALUE=DATE:20190205
DTSTAMP:20260403T224123
CREATED:20190201T230134Z
LAST-MODIFIED:20190131T084059Z
UID:2493-1549238400-1549324799@www.crossfitsegrate.com
SUMMARY:LUNEDI' 4/2/19
DESCRIPTION:WEIGHTLIFTING \nIN 12 MIN: \n1RM SNATCH \n  \nMETCON \nTEST OPEN 12.1 \nAMRAP 7’ \nBURPEES
URL:http://www.crossfitsegrate.com/event/lunedi-4218/
END:VEVENT
END:VCALENDAR