BEGIN:VCALENDAR
VERSION:2.0
PRODID:-//Crossfit Segrate - ECPv6.15.15//NONSGML v1.0//EN
CALSCALE:GREGORIAN
METHOD:PUBLISH
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
END:STANDARD
BEGIN:DAYLIGHT
TZOFFSETFROM:+0100
TZOFFSETTO:+0200
TZNAME:CEST
DTSTART:20200329T010000
END:DAYLIGHT
BEGIN:STANDARD
TZOFFSETFROM:+0200
TZOFFSETTO:+0100
TZNAME:CET
DTSTART:20201025T010000
END:STANDARD
END:VTIMEZONE
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190112
DTEND;VALUE=DATE:20190113
DTSTAMP:20260403T230110
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:20260403T230110
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:20260403T230110
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:20260403T230110
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:20260403T230110
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:20260403T230110
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:20260403T230110
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:20260403T230110
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:20260403T230110
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:20260403T230110
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:20260403T230110
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:20260403T230110
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:20260403T230110
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:20260403T230110
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:20260403T230110
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:20260403T230110
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:20260403T230110
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:20260403T230110
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:20260403T230110
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:20260403T230110
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
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190205
DTEND;VALUE=DATE:20190206
DTSTAMP:20260403T230110
CREATED:20190204T230112Z
LAST-MODIFIED:20190131T084127Z
UID:2494-1549324800-1549411199@www.crossfitsegrate.com
SUMMARY:MARTEDI' 5/2/19
DESCRIPTION:METCON \nAMRAP 5’ \n50 DOUBLE UNDERS \n10 POWER CLEAN \n5’ REST \n  \nAMRAP 5’ \n50 DOUBLE UNDERS \n10 PUSH JERK \n5’ REST \n  \nAMRAP 5’ \n50 DOUBLE UNDERS \n10 POWER SNATCH \n  \nRX: BARBELL 40/30Kg \nINTERMEDIATE: BARBELL 35/25Kg\, 50 DUs -> 70 SUs \nBEGINNER: BARBELL by feel\, 50 DUs -> 30 SUs
URL:http://www.crossfitsegrate.com/event/martedi-5218/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190206
DTEND;VALUE=DATE:20190207
DTSTAMP:20260403T230110
CREATED:20190205T230102Z
LAST-MODIFIED:20190131T083654Z
UID:2495-1549411200-1549497599@www.crossfitsegrate.com
SUMMARY:MERCOLEDI' 6/2/19
DESCRIPTION:STRENGTH \nEMOM 10’ \nODD: 6 DEADLIFT @65-70% \nEVEN: 4-6 STRICT PULL UP \n  \nMETCON \nFOR TIME \n15 DOUBLE DB SNATCH \n30 CHEST TO BAR \n15 DOUBLE DB SNATCH \n20 CHEST TO BAR \n15 DOUBLE DB SNATCH \n10 CHEST TO BAR \n15 DOUBLE DB SNATCH \n  \nRX: DB 20/15Kg \nINTERMEDIATE: DB 15/10Kg\, CHEST TO BAR -> PULL UP \nBEGINNERS: DB by feel\, CHEST TO BAR -> RING ROW \n  \nCAP 12 MIN
URL:http://www.crossfitsegrate.com/event/mercoledi-6219/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190207
DTEND;VALUE=DATE:20190208
DTSTAMP:20260403T230110
CREATED:20190206T230141Z
LAST-MODIFIED:20190207T073126Z
UID:2496-1549497600-1549583999@www.crossfitsegrate.com
SUMMARY:GIVOEDI' 7/2/19
DESCRIPTION:METCON \nEVERY 4:00 x 8 SETS \nRX \n300m ROW \n15-20 KB SWING 32/24Kg \n10-15 WALL BALL 20/14lbs \n  \nINTERMEDIATE \n300m ROW \n15-20 KB SWING 24/16Kg \n10-15 WALL BALL 16/12lbs \n  \nBEGINNER \n250m ROW \n15 KB RUSSIAN SWING by feel \n10 WALL BALL by feel
URL:http://www.crossfitsegrate.com/event/givoedi-7219/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190208
DTEND;VALUE=DATE:20190209
DTSTAMP:20260403T230110
CREATED:20190207T230112Z
LAST-MODIFIED:20190131T084016Z
UID:2497-1549584000-1549670399@www.crossfitsegrate.com
SUMMARY:VENERDI' 8/2/19
DESCRIPTION:METCON \nAMRAP 15’ \nRX: \n12 FRONT SQUAT 60/40Kg \n12 HANDSTAND PUSHUP \n12 TOES TO BAR \n  \nINTERMEDIATE: \n12 FRONT SQUAT 40/25Kg \n12 DEFICIT PUSHUP \n12 V-UP \n  \nBEGINNER: \n12 FRONT SQUAT by feel \n12 KNEES PUSHUP \n12 SIT UP
URL:http://www.crossfitsegrate.com/event/venerdi-8219/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190209
DTEND;VALUE=DATE:20190210
DTSTAMP:20260403T230110
CREATED:20190208T230148Z
LAST-MODIFIED:20190209T092106Z
UID:2499-1549670400-1549756799@www.crossfitsegrate.com
SUMMARY:SABATO 9/2/19
DESCRIPTION:METCON \nTEAM OF 2 \n10 ROUNDS FOR TIME \n1 ROUND MADE BY \nPARTNER A: 200m ROW \nPARTNER B: REST \nPARTNER A: REST \nPARTNER B: 200m RUN WITH MEDBALL 20/14lbs \nPARTNER A & B: 20 BURPEES OVER THE PARTNER HOLDING PLANK (switch as needed) \nTHEN SWITCH PARTNER
URL:http://www.crossfitsegrate.com/event/sabato-9219/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190211
DTEND;VALUE=DATE:20190212
DTSTAMP:20260403T230110
CREATED:20190210T230132Z
LAST-MODIFIED:20190208T142133Z
UID:2503-1549843200-1549929599@www.crossfitsegrate.com
SUMMARY:LUNEDI' 11/2/19
DESCRIPTION:WEIGHTLIFTING \nIN 12 MIN: \n1RM CLEAN & JERK \n  \nMETCON \nAMRAP 14’ \nRX: \n6 TOES TO BAR \n8 POWER CLEAN 60/40Kg \n10 LATERAL BURPEES \n  \nINTERMEDIATE: \n6 KNEES TO ELBOWS \n8 POWER CLEAN 50/30Kg \n10 LATERAL BURPEES \n  \nBEGINNER: \n6 KNEES TO CHEST \n8 POWER CLEAN by feel \n10 LATERAL BURPEES
URL:http://www.crossfitsegrate.com/event/lunedi-11219/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190212
DTEND;VALUE=DATE:20190213
DTSTAMP:20260403T230110
CREATED:20190211T230140Z
LAST-MODIFIED:20190208T142250Z
UID:2504-1549929600-1550015999@www.crossfitsegrate.com
SUMMARY:MARTEDI' 12/2/19
DESCRIPTION:METCON \n2’ ON – 2’ OFF x 8 INTERVALS (32MIN) \nRX: \n30 DOUBLE UNDERS \n25 Ab-Mat SIT UP \nMAX EFFORT PUSH JERK 40/30Kg \n  \nINTERMEDIATE: \n50 SINGLE UNDERS \n25 Ab-Mat SIT UP \nMAX EFFORT PUSH JERK 35/25Kg \n  \nBEGINNER: \n30 SINGLE UNDERS \n25 Ab-Mat SIT UP \nMAX EFFORT PUSH JERK by feel
URL:http://www.crossfitsegrate.com/event/martedi-12219/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190213
DTEND;VALUE=DATE:20190214
DTSTAMP:20260403T230110
CREATED:20190212T230157Z
LAST-MODIFIED:20190208T142341Z
UID:2505-1550016000-1550102399@www.crossfitsegrate.com
SUMMARY:MERCOLEDI' 13/2/19
DESCRIPTION:STRENGTH \nEMOM 10’ \nODD: 5 FRONT SQUAT \nEVEN: 8 BB ROW \n  \nMETCON \n2 ROUNDS FOR TIME \nRX: \n30 OVERHEAD SQUAT 40/30Kg \n15 CHEST TO BAR \n30 PUSH PRESS 40/30Kg \n15 CHEST TO BAR \n  \nINTERMEDIATE: \n30 OHS 30/20Kg \n15 PULL UP \n30 PUSH PRESS \n15 PULL UP \n  \nBEGINNER: \n30  OHS by feel \n15 RING ROW \n30 PUSH PRESS \n15 RING ROW \n  \nCAP TIME 12 MIN
URL:http://www.crossfitsegrate.com/event/mercoledi-13219/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190214
DTEND;VALUE=DATE:20190215
DTSTAMP:20260403T230110
CREATED:20190213T230147Z
LAST-MODIFIED:20190208T142457Z
UID:2506-1550102400-1550188799@www.crossfitsegrate.com
SUMMARY:GIOVEDI' 14/2/19
DESCRIPTION:METCON \nAMRAP 18’ \nRX \n20 HANDSTAND PUSH UP \n10 1-ARM KB FRONT RACK LUNGES (RIGHT ARM) 24/16Kg \n20 BOX JUMP 60/50cm \n10 1-ARM KB FRONT RACK LUNGES (LEFT ARM) 24/16Kg \n  \nINTERMEDIATE: \n20 DEFICIT PUSH UP \n10 1-ARM KB FRONT RACK LUNGES (RIGHT ARM) 20/12Kg \n20 BOX JUMP 50/40cm \n10 1-ARM KB FRONT RACK LUNGES (LEFT ARM) 20/12Kg \n  \nBEGINNER: \n20 PUSH UP or KNEES PUSH UP \n10 1-ARM KB FRONT RACK LUNGES (RIGHT ARM) by feel \n20 BOX STEP UP 50/40cm \n10 1-ARM KB FRONT RACK LUNGES (LEFT ARM) by feel
URL:http://www.crossfitsegrate.com/event/giovedi-14219/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190215
DTEND;VALUE=DATE:20190216
DTSTAMP:20260403T230110
CREATED:20190214T230104Z
LAST-MODIFIED:20190215T054910Z
UID:2507-1550188800-1550275199@www.crossfitsegrate.com
SUMMARY:VENERDI' 15/2/19
DESCRIPTION:BARBELL CYCLING \nEVERY 1:15 x 6 SETS \n8 POWER SNATCH @40-50% of 1RM \n  \nMETCON \nAMRAP 10’ \nRX: \n6 STRICT PULL UP \n12 KB SUMO DEADLIFT HIGH PULL 24/16Kg \n14 KB GOBLET SQUAT 24/16Kg \n  \nINTERMEDIATE: \n6 STRICT BANDED PULL UP \n12 KB SUMO DEADLIFT HIGH PULL 20/12Kg \n14 KB GOBLET SQUAT 20/12Kg \n  \nBEGINNER: \n6 RING ROW TEMPO 3030 \n12 KB SUMO DEADLIFT HIGH PULL by feel \n14 KB GOBLET SQUAT by feel
URL:http://www.crossfitsegrate.com/event/venerdi-15219/
END:VEVENT
END:VCALENDAR