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: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:20181003
DTEND;VALUE=DATE:20181004
DTSTAMP:20260403T203656
CREATED:20181002T220150Z
LAST-MODIFIED:20180930T155113Z
UID:2366-1538524800-1538611199@www.crossfitsegrate.com
SUMMARY:MERCOLEDI' 3/10/18
DESCRIPTION:TEAM WOD OF 2: \n20’ AMRAP \nRX: \n30 HANG POWER CLEAN 40/30Kg \n30 WALL BALL 20/16lbs \n30 CAL ROW \n  \nINTERMEDIATE: \n30 HANG POWER CLEAN 30/20Kg \n30 WALL BALL 16/12lbs \n30 CAL ROW \n  \nBEGINNER: (AMRAP 15’) \n20 HANG POWER CLEAN by feel \n20 WALL BALL by feel \n20 CAL ROW \n  \n*Switch as needed
URL:http://www.crossfitsegrate.com/event/mercoledi-310/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181004
DTEND;VALUE=DATE:20181005
DTSTAMP:20260403T203656
CREATED:20181003T220133Z
LAST-MODIFIED:20180930T155249Z
UID:2367-1538611200-1538697599@www.crossfitsegrate.com
SUMMARY:GIOVEDI' 4/10/18
DESCRIPTION:STRENGTH \nEVERY 2:00 x 5 SETS \n4-6 STRICT PULLUP \n  \nRUN (cap 18’) \nRX & INTERMEDIATE: \n3 x 800m \nRest 2:1 \n  \nBEGINNER: \n3 x 600m \nREST 2:1
URL:http://www.crossfitsegrate.com/event/giovedi-41018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181005
DTEND;VALUE=DATE:20181006
DTSTAMP:20260403T203656
CREATED:20181004T220100Z
LAST-MODIFIED:20181004T153430Z
UID:2368-1538697600-1538783999@www.crossfitsegrate.com
SUMMARY:VENERDI' 5/10/18
DESCRIPTION:WEIGHTLIFTING \nEVERY 1:15 x 8 SETS \nCOMPLEX: 1 HIGH HANG SQ. SNATCH + 1 HANG SQ. SNATCH + 1 LOW HANG SQ. SNATCH #LIGHT WEIGHT \n  \nTEST: RANDY (cap 12’) \nFOR TIME \nRX: \n75 SNATCH 35/25Kg \n  \nINTERMEDIATE: \n75 SNATCH empty bar \n  \nBEGINNER: \n50 SNATCH by feel
URL:http://www.crossfitsegrate.com/event/venerdi-51018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181006
DTEND;VALUE=DATE:20181007
DTSTAMP:20260403T203656
CREATED:20181005T220100Z
LAST-MODIFIED:20181004T161524Z
UID:2371-1538784000-1538870399@www.crossfitsegrate.com
SUMMARY:SABATO 6/10/18
DESCRIPTION:METCON \nTEAM OF 2 (CAP 25′) \n1 ROUND OF KELLY \n2 ROUNDS OF HELEN \n1 ROUND OF KELLY \n  \nRUN TOGETHER \nSWITCH AS NEEDED \n  \n*KELLY: \n400m RUN \n30 BOX JUMP 60/50cm \n30 WALL BALL 20/14 lbs \n  \n*HELEN: \n400m RUN \n21 KB SWING 24/16Kg \n12 PULLUP
URL:http://www.crossfitsegrate.com/event/sabato-61018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181008
DTEND;VALUE=DATE:20181009
DTSTAMP:20260403T203656
CREATED:20181007T220116Z
LAST-MODIFIED:20181004T161243Z
UID:2372-1538956800-1539043199@www.crossfitsegrate.com
SUMMARY:LUNEDI' 8/10/18
DESCRIPTION:WEIGHTLIFTING \n10’ EMOM \n1 POWER CLEAN + 1 SQUAT CLEAN (DROP\, RESET & GO) \n  \nMETCON \n3 ROUNDS FOR TIME (cap 18’) \nRX: \n75 DUs \n50 AIR SQUAT \n15 POWER CLEAN 60/40Kg \n  \nINTERMEDIATE: \n150 SUs \n50 AIR SQUAT \n15 POWER CLEAN 45/30Kg \n  \nBEGINNER: \n1:00 SINGLE UNDERS \n30 AIR SQUAT \n12 POWER CLEAN by feel
URL:http://www.crossfitsegrate.com/event/lunedi-81018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181009
DTEND;VALUE=DATE:20181010
DTSTAMP:20260403T203656
CREATED:20181008T220104Z
LAST-MODIFIED:20181004T161414Z
UID:2373-1539043200-1539129599@www.crossfitsegrate.com
SUMMARY:MARTEDI' 9/10/18
DESCRIPTION:METCON \n5 INTERVALS: 2:30 ON – 2:30 OFF \nRX: \n20 BOX JUMP OVER 60/50cm \n10 WALL BALL 20/14lbs \nMAX DBs DEADLIFT 25/15Kg \n  \nINTERMEDIATE: \n20 BOX JUMP OVER 50/40cm \n10 WALL BALL 14/12lbs \nMAX DBs DEADLIFT 15/10Kg \n  \nBEGINNER: \n14 BOX STEP OVER 50/40cm \n10 WALL BALL by feel \n15 DBs DEADLIFT by feel
URL:http://www.crossfitsegrate.com/event/martedi-91018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181010
DTEND;VALUE=DATE:20181011
DTSTAMP:20260403T203656
CREATED:20181009T220130Z
LAST-MODIFIED:20181004T161637Z
UID:2374-1539129600-1539215999@www.crossfitsegrate.com
SUMMARY:MERCOLEDI' 10/10/18
DESCRIPTION:METCON \nTEAM OF 2 \nAMRAP 30’ \nRX: \n500m ROW \n400m RUN \n4 ROUNDS OF CINDY (5 PULL UP\, 10 PUSH UP\, 15 AIR SQUAT) \n  \nINTERMEDIATE: \n500m ROW \n400m RUN \n4 ROUNDS OF SCALED CINDY (5 BANDED PULLUP\, 10 KNEES PUSHUP\, 15 AIR SQUAT) \n  \nBEGINNER: \n400m ROW \n200m RUN \n4 ROUNDS OF MINI CINDY (4 RING ROW\, 8 KNEES PUSHUP\, 12 AIR SQUAT) \n  \n*Switch as needed
URL:http://www.crossfitsegrate.com/event/mercoledi-101018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181011
DTEND;VALUE=DATE:20181012
DTSTAMP:20260403T203656
CREATED:20181010T220149Z
LAST-MODIFIED:20181010T080953Z
UID:2375-1539216000-1539302399@www.crossfitsegrate.com
SUMMARY:GIOVEDI' 11/10/18
DESCRIPTION:GYMNASTIC \nEVERY 45’’ x 8 SETS \nRX: 2 KNEES TO ELBOWS + 3 TOES TO BAR \nINT: 2 KNEES TO CHEST + 2 KNEES TO ELBOWS + 1 TOES TO BAR \nBEG: 5 KNEES TO CHEST \n  \n  \nMETCON \nAMRAP 12’ \nRX: \n10 KB SWING 24/16Kg \n8 HANDSTAND PUSHUP \n6 V-UP \n  \nINTERMEDIATE: \n10 KB SWING 16/12Kg \n10 PARALLETTE PUSHUP \n6 TUCK CRUNCH \n  \nBEGINNER: \n10 KB SWING by feel \n8 PUSHUP \n6 Ab-Mat SITUP
URL:http://www.crossfitsegrate.com/event/giovedi-111018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181012
DTEND;VALUE=DATE:20181013
DTSTAMP:20260403T203656
CREATED:20181011T220142Z
LAST-MODIFIED:20181004T161945Z
UID:2376-1539302400-1539388799@www.crossfitsegrate.com
SUMMARY:VENERDI' 12/10/18
DESCRIPTION:WEIGHTLIFTING \nEVERY 1:30 x 10 SETS (15’) \n3 SNATCH DEADLIFT + 3 SNATCH PULL @HEAVY \n  \nMETCON \nEMOM x 10’ \nRX: \n8 LATERAL BURPEES \n5 POWER SNATCH 40/30Kg \n  \nINTERMEDIATE: \n8 LATERAL BURPEES \n5 POWER SNATCH 30/20Kg \n  \nBEGINNER: \n5 BURPEES \n4 HANG POWER SNATCH by feel
URL:http://www.crossfitsegrate.com/event/venerdi-121018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181013
DTEND;VALUE=DATE:20181014
DTSTAMP:20260403T203656
CREATED:20181012T220140Z
LAST-MODIFIED:20181012T124402Z
UID:2377-1539388800-1539475199@www.crossfitsegrate.com
SUMMARY:SABATO 13/10/18
DESCRIPTION:TEAM WOD OF 2 \n25’ AMRAP – SWITCH EVERY FULL ROUND \n30 DU \n10 MT OH DB WALKING LUNGE 20/10 KG LEFT ARM \n10 HANG POWER CLEAN 60/45 KG \n10 MT OH DB WALKING LUNGE 20/10 KG RIGHT ARM
URL:http://www.crossfitsegrate.com/event/sabato-131018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181015
DTEND;VALUE=DATE:20181016
DTSTAMP:20260403T203656
CREATED:20181014T220117Z
LAST-MODIFIED:20181010T145645Z
UID:2378-1539561600-1539647999@www.crossfitsegrate.com
SUMMARY:LUNEDI' 15/10/18
DESCRIPTION:METCON \n4 ROUNDS FOR TIME (cap 20’) \nRX: \n21 DEADLIFT 60/40Kg \n15 BOX JUMP OVER 60/50cm \n9 PUSH JERK 60/40Kg \n  \nINTERMEDIATE: \n21 DEADLIFT 45/25Kg \n15 BOX JUMP OVER 50/40cm \n9 PUSH JERK 45/25Kg \n  \nBEGINNER: \n21 KB DEADLIFT by feel \n15 BOX STEP OVER by feel \n9 STOH by feel
URL:http://www.crossfitsegrate.com/event/lunedi-151018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181016
DTEND;VALUE=DATE:20181017
DTSTAMP:20260403T203656
CREATED:20181015T220151Z
LAST-MODIFIED:20181010T145749Z
UID:2379-1539648000-1539734399@www.crossfitsegrate.com
SUMMARY:MARTEDI' 16/10/18
DESCRIPTION:METCON \n30 INTERVALS: 40’’ ON – 20’’ OFF \nRX: \n\nCAL ASSAULT BIKE\nSUMO DEADLIFT HIGH PULL 50/30Kg\nBURPEES BOX JUMP 60/50cm\nWALL BALL 20/16lbs\nPLATE GTOH 20/15Kg\nREST\n\n  \nINTERMEDIATE: \n\nCAL ASSAULT BIKE\nSUMO DEADLIFT HIGH PULL 40/25Kg\nBURPEES BOX JUMP 50/40cm\nWALL BALL 16/12lbs\nPLATE GTOH 15/10Kg\nREST\n\n  \nBEGINNER: (30’’ ON – 30’’ OFF) \n\nCAL ASSAULT BIKE\nKB SUMO DEADLIFT HIGH PULL by feel\nBURPEES\nWALL BALL by feel\nPLATE GTOH 10/5Kg\nREST
URL:http://www.crossfitsegrate.com/event/martedi-161018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181017
DTEND;VALUE=DATE:20181018
DTSTAMP:20260403T203656
CREATED:20181016T220158Z
LAST-MODIFIED:20181016T181220Z
UID:2380-1539734400-1539820799@www.crossfitsegrate.com
SUMMARY:MERCOLEDI' 17/10/18
DESCRIPTION:TEST: HELEN \n3 ROUNDS FOR TIME (cap 16) \nRX: \n400m RUN \n21 KB SWING 24/16Kg \n12 PULL UP \nINTERMEDIATE: \n400m RUN \n21 KB SWING 16/12Kg \n12 BANDED PULL UP \nBEGINNER: \n400m RUN \n15 KB RUSSIAN SWING by feel \n12 RING ROW
URL:http://www.crossfitsegrate.com/event/mercoledi-171018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181018
DTEND;VALUE=DATE:20181019
DTSTAMP:20260403T203656
CREATED:20181017T220113Z
LAST-MODIFIED:20181016T181545Z
UID:2381-1539820800-1539907199@www.crossfitsegrate.com
SUMMARY:GIOVEDI' 18/10/18
DESCRIPTION:MIDLINE \n9’ EMOM \n125-35’’ HOLD IN HOLLOW BODY POSITION \n225-35’’ HOLD IN SUPERMAN POSITION \n315-20’’ RIGHT + 15-20’’ LEFT LATERAL PLANK \nMETCON: “CRAZY ANNIE” \nFOR TIME (cap 20’) \nRX: \n100 – 80 – 60 – 40 – 20 DUs \n50 – 40 – 30 – 20 – 10 Ab-Mat SIT UP \n200m RUN AFTER EACH ROUND \nINTERMEDIATE: \n150 – 120 – 90 – 60 – 30 SUs \n50 – 40 – 30 – 20 – 10 Ab-Mat SIT UP \n200m RUN AFTER EACH ROUND \nBEGINNER: \n80 – 60 – 40 – 20 – 10 SUs \n40 – 30 – 20 – 10 – 5 Ab-Mat SIT UP \n100m RUN AFTER EACH ROUND
URL:http://www.crossfitsegrate.com/event/giovedi-181018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181019
DTEND;VALUE=DATE:20181020
DTSTAMP:20260403T203656
CREATED:20181018T220119Z
LAST-MODIFIED:20181010T150114Z
UID:2382-1539907200-1539993599@www.crossfitsegrate.com
SUMMARY:VENERDI' 19/10/18
DESCRIPTION:METCON \nFOR TIME \nRX: \n15 – 12 – 9 (cap 10’) \nCAL ROW \nPOWER SNATCH 40/30Kg \nREST 5:00 \n15 – 12 – 9 (cap 10’) \nBURPEES \nCLEAN AND JERK 40/30Kg \n  \nINTERMEDIATE: \n15 – 12 – 9 (cap 10’) \nCAL ROW \nPOWER SNATCH 30/20Kg \nREST 5:00 \n15 – 12 – 9 (cap 10’) \nBURPEES \nCLEAN AND JERK 30/20Kg \n  \nBEGINNER: \n12 – 9 – 6 (cap 10’) \nCAL ROW \nPOWER SNATCH by feel \nREST 5:00 \n12 – 9 – 6 (cap 10’) \nBURPEES \nCLEAN AND JERK by feel
URL:http://www.crossfitsegrate.com/event/venerdi-191018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181020
DTEND;VALUE=DATE:20181021
DTSTAMP:20260403T203656
CREATED:20181019T220103Z
LAST-MODIFIED:20181019T154402Z
UID:2384-1539993600-1540079999@www.crossfitsegrate.com
SUMMARY:SABATO 20/10/18
DESCRIPTION:TEAM WOD OF TWO \nAMRAP 20′ \n21 KB SWING 24/16Kg \n15 DOUBLE KBs BOX STEP OVER 24/16Kg \n9 BAR MUSCLE UP / CHEST TO BAR / PULL UP \n*SWITCH AS NEEDED \n 
URL:http://www.crossfitsegrate.com/event/sabato-201018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181022
DTEND;VALUE=DATE:20181023
DTSTAMP:20260403T203656
CREATED:20181021T220119Z
LAST-MODIFIED:20181019T154604Z
UID:2385-1540166400-1540252799@www.crossfitsegrate.com
SUMMARY:LUNEDI' 22/10/18
DESCRIPTION:STRENGTH \nIN 12’ \nBUILD A HEAVY SET OF 5 THRUSTERS \n  \nMETCON \nAMRAP 7’ \nLADDER +3 \nRX: \n3 THRUSTER 40/30Kg \n3 LATERAL BURPEES \n*ADD 3 REP EVERY ROUNDS \n  \nINTERMEDIATE: \n3 THRUSTER 30/20Kg \n3 LATERAL BURPEES \n*ADD 3 REP EVERY ROUND \n  \nBEGINNER: \n3 MEDBALL SQUAT 16/12 lbs \n3 DOWN & UP \n*ADD 3 REP EVERY ROUND
URL:http://www.crossfitsegrate.com/event/lunedi-221018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181023
DTEND;VALUE=DATE:20181024
DTSTAMP:20260403T203656
CREATED:20181022T220115Z
LAST-MODIFIED:20181019T154721Z
UID:2386-1540252800-1540339199@www.crossfitsegrate.com
SUMMARY:MARTEDI' 23/10/18
DESCRIPTION:METCON \nAMRAP 15’ \nRX: \n30 DUs \n15 POWER CLEAN 50/35Kg \n30 DUs \n15 TOES TO BAR \n  \nINTERMEDIATE: \n60 SUs \n15 POWER CLEAN 40/25Kg \n60 SUs \n15 KNEES TO CHEST \n  \nBEGINNER: \n45 SUs \n15 POWER CLEAN by feel \n45 SUs \n15 Ab-Mat SIT UP
URL:http://www.crossfitsegrate.com/event/martedi-231018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181024
DTEND;VALUE=DATE:20181025
DTSTAMP:20260403T203656
CREATED:20181023T220127Z
LAST-MODIFIED:20181019T154829Z
UID:2387-1540339200-1540425599@www.crossfitsegrate.com
SUMMARY:MERCOLEDI' 24/10/18
DESCRIPTION:STRENGTH \nDEADLIFT \nEVERY 2:00 x 5 SET \n3 REP (HEAVY/CLIMBING) \n  \nMETCON \nTEAM OF 2 \nAMRAP 18’ \nRX: \n7 DEADLIFT 100/70Kg \n200m RUN \n7 BURPEES \n  \nINTERMEDIATE: \n7 DEADLIFT 70/45Kg \n200m RUN \n7 BURPEES \n  \nBEGINNER: \n7 DEADLIFT by feel \n100m RUN \n7 DOWN & UP \n  \n*SWITCH EVERY ROUND
URL:http://www.crossfitsegrate.com/event/mercoledi-241018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181025
DTEND;VALUE=DATE:20181026
DTSTAMP:20260403T203656
CREATED:20181024T220113Z
LAST-MODIFIED:20181019T155003Z
UID:2388-1540425600-1540511999@www.crossfitsegrate.com
SUMMARY:GIOVEDI' 25/10/18
DESCRIPTION:INTERVALS \n4:00 ON – 4:00 OFF x 3 SETS \nAMRAP \nRX: \n21/18 CAL ROW \n15 POWER SNATCH 50/35Kg \n9 BOX JUMP OVER 60/50cm \n  \nINTERMEDIATE: \n21/18 CAL ROW \n15 POWER SNATCH 40/25Kg \n9 BOX JUMP OVER 50/40cm \n  \nBEGINNER: \n15/12 CAL ROW \n9 POWER SNATCH by feel \n6 BOX STEP OVER by feel \n  \n*RESTART FROM WHERE YOU FINISHED IN THE LAST ROUND
URL:http://www.crossfitsegrate.com/event/giovedi-251018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181026
DTEND;VALUE=DATE:20181027
DTSTAMP:20260403T203656
CREATED:20181025T220110Z
LAST-MODIFIED:20181019T155120Z
UID:2389-1540512000-1540598399@www.crossfitsegrate.com
SUMMARY:VENERDI' 26/10/18
DESCRIPTION:METCON \nAMRAP 20’ \nRX: \n7 CHEST TO BAR \n14 ALT. PISTOL \n21 V-UP \n  \nINTERMEDIATE: \n7 PULL UP \n14 ALT PISTOLS (with mb behind) \n21 TUCK CRUNCH \n  \nBEGINNER: \n10 RING ROW \n14 MEDBALL SQUAT 16/12lbs \n21 Ab-Mat SITUP
URL:http://www.crossfitsegrate.com/event/venerdi-261018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181027
DTEND;VALUE=DATE:20181028
DTSTAMP:20260403T203656
CREATED:20181026T220150Z
LAST-MODIFIED:20181026T110159Z
UID:2390-1540598400-1540684799@www.crossfitsegrate.com
SUMMARY:SABATO 27/10/18
DESCRIPTION:TEAM WOD OF 2 \nWITH A RUNNING CLOCK:\n\nFROM 0 TO 10:\n\nfind 1 RM of Snatch and 1 RM Clean and Jerk ( Each partner choose only one lift )\nWorking only one at time with same barbell\n\nSCORE: Total weight of two best lift.\n\nFROM 11 TO 25:\n\nFOR TIME: Karen\n150 wall ball @9/6 Kg\nIn the remaining time:\nmax effort DL with highest weight found before.\n\nSCORE: Total reps.
URL:http://www.crossfitsegrate.com/event/sabato-271018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181029
DTEND;VALUE=DATE:20181030
DTSTAMP:20260403T203656
CREATED:20181028T230117Z
LAST-MODIFIED:20181026T120524Z
UID:2391-1540771200-1540857599@www.crossfitsegrate.com
SUMMARY:LUNEDI' 29/10/18
DESCRIPTION:STRENGTH \nEVERY 2:00 x 6 SET \n8 FRONT SQUAT + 10 PUSH UP \n  \nMETCON \nTEST: ANNIE (CAP 10’) \nRX: \n50 – 40 – 30 – 20 – 10 \nDUs \nAb-Mat SIT UP \n  \nINTERMEDIATE: \n100 – 80 – 60 – 40 – 20 SUs \n50 – 40 – 30 – 20 – 10 Ab-Mat SIT UP \n  \nBEGINNER: \nAMRAP 8’ \n30 SUs \n15 Ab-Mat SIT UP
URL:http://www.crossfitsegrate.com/event/lunedi-291018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181030
DTEND;VALUE=DATE:20181031
DTSTAMP:20260403T203656
CREATED:20181029T230134Z
LAST-MODIFIED:20181026T120700Z
UID:2392-1540857600-1540943999@www.crossfitsegrate.com
SUMMARY:MARTEDI' 30/10/18
DESCRIPTION:MIDLINE \n9’ EMOM \n\n5-7 STRICT TOES TO BAR\n8-10 GOOD MORNING WITH PLATE\n40’’ WEIGHTED PLANK\n\n  \nMETCON \n5 INTERVALS 2:00 ON – 2:00 OFF \nLADDER +3 \nRX: \n3 KB SNATCH 24/16Kg \n3 BURPEES \n*ADD 3 REP EVERY ROUND \n  \nINTERMEDIATE: \n3 KB SNATCH 16/12Kg \n3 BURPEES \n*ADD 3 REP EVERY ROUND \n  \nBEGINNER: \n2 DB SNATCH by feel \n2 DOWN & UP \n*ADD 2 REP EVERY ROUND
URL:http://www.crossfitsegrate.com/event/martedi-301018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181031
DTEND;VALUE=DATE:20181101
DTSTAMP:20260403T203656
CREATED:20181030T230111Z
LAST-MODIFIED:20181026T120818Z
UID:2393-1540944000-1541030399@www.crossfitsegrate.com
SUMMARY:MERCOLEDI' 31/10/18
DESCRIPTION:STRENGTH \nEVERY 2:00 x 5 SET \n3 CLEAN DEADLIFT WITH 2” PAUSE BELOW THE KNEE \n  \nMETCON \n3 ROUNDS FOR TIME \nRX: \n12 DEADLIFT 100/70Kg \n15 BOX JUMP 60/50cm \n18 BURPEES \n  \nINTERMEDIATE: \n12 DEADLIFT 80/50Kg \n15 BOX JUMP 50/40cm \n18 BURPEES \n  \nBEGINNER: \n9 DEADLIFT by feel \n12 BOX STEP UP 50/40cm \n15 BURPEES \n  \nCAP TIME 15 MIN
URL:http://www.crossfitsegrate.com/event/mercoledi-311018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181101
DTEND;VALUE=DATE:20181102
DTSTAMP:20260403T203656
CREATED:20181031T230128Z
LAST-MODIFIED:20181030T082305Z
UID:2396-1541030400-1541116799@www.crossfitsegrate.com
SUMMARY:GIOVEDI' 1/11/18
DESCRIPTION:BE READY FOR THE UNKNOWN
URL:http://www.crossfitsegrate.com/event/giovedi-11118/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181102
DTEND;VALUE=DATE:20181103
DTSTAMP:20260403T203656
CREATED:20181101T230111Z
LAST-MODIFIED:20181026T122628Z
UID:2394-1541116800-1541203199@www.crossfitsegrate.com
SUMMARY:VENERDI' 2/11/18
DESCRIPTION:INTERVAL WOD \n2:00 ON – 2:00 OFF x 5 SET \nRX: \n12/9 CAL ROW \n8 PULL UP \nMAX ALT ARM KB CLUSTER @24/16Kg \n  \nINTERMEDIATE: \n12/9 CAL ROW \n8 BANDED PULL UP \nMAX ALT ARM KB CLUSTER @20/12Kg \n  \nBEGINNER: \n9/6 CAL ROW \n8 RING ROW \n10 ALT ARM KB CLUSTER by feel
URL:http://www.crossfitsegrate.com/event/venerdi-21118/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181103
DTEND;VALUE=DATE:20181104
DTSTAMP:20260403T203656
CREATED:20181102T230102Z
LAST-MODIFIED:20181102T131513Z
UID:2398-1541203200-1541289599@www.crossfitsegrate.com
SUMMARY:SABATO 3/11/18
DESCRIPTION:METCON \n5 ROUNDS FOR TIME \n50 DOUBLE UNDER \n25 PUSH UP HAND RELEASE \n5 POWER SNATCH 60/45Kg
URL:http://www.crossfitsegrate.com/event/sabato-31118/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181105
DTEND;VALUE=DATE:20181106
DTSTAMP:20260403T203656
CREATED:20181104T230154Z
LAST-MODIFIED:20181103T085356Z
UID:2399-1541376000-1541462399@www.crossfitsegrate.com
SUMMARY:LUNEDI' 5/11/18
DESCRIPTION:STRENGTH \nBACK SQUAT \n5 REP @65%\, 5 REP @75%\, 5+ REP @85% \nREST 2/3 MIN BETWEEN SETS \n  \nMETCON \nAMRAP 7’ \nRX: \n10 WALL BALL 20/14LBS \n10 PUSHUP \n  \nINTERMEDIATE: \n10 WALL BALL 16/12 LBS \n10 KNEES PUSHUP \n  \nBEGINNER: \n8 WALL BALL (LOWER TARGET) \n8 KNEES PUSHUP
URL:http://www.crossfitsegrate.com/event/lunedi-51118/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181106
DTEND;VALUE=DATE:20181107
DTSTAMP:20260403T203656
CREATED:20181105T230112Z
LAST-MODIFIED:20181103T085538Z
UID:2400-1541462400-1541548799@www.crossfitsegrate.com
SUMMARY:MARTEDI' 6/11/18
DESCRIPTION:MIDLINE \n3 SET \n1’ WEIGHTED PLANK \n10 WEIGHTED GHD HIP EXTENSION \n20 KB RUSSIAN TWIST \nREST 1:00 \n  \nMETCON \n4 INTERVALS 3:00 ON – 3:00 OFF \nRX: \n200m RUN \n8 CHEST TO BAR \n6 POWER CLEAN 60/40Kg \nMAX BURPEES \n  \nINTERMEDIATE: \n200m RUN \n8 PULL UP \n6 POWER CLEAN 50/35Kg \nMAX BURPEES \n  \nBEGINNER: \n100m RUN \n8 RING ROW \n6 POWER CLEAN by feel \nMAX BURPEES
URL:http://www.crossfitsegrate.com/event/martedi-61118/
END:VEVENT
END:VCALENDAR