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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
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TZOFFSETFROM:+0200
TZOFFSETTO:+0100
TZNAME:CET
DTSTART:20171029T010000
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TZOFFSETTO:+0200
TZNAME:CEST
DTSTART:20180325T010000
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TZOFFSETFROM:+0200
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DTSTART:20181028T010000
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TZOFFSETTO:+0200
TZNAME:CEST
DTSTART:20190331T010000
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BEGIN:STANDARD
TZOFFSETFROM:+0200
TZOFFSETTO:+0100
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DTSTART:20191027T010000
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END:VTIMEZONE
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181107
DTEND;VALUE=DATE:20181108
DTSTAMP:20260404T010650
CREATED:20181106T230148Z
LAST-MODIFIED:20181103T085651Z
UID:2401-1541548800-1541635199@www.crossfitsegrate.com
SUMMARY:MERCOLEDI' 7/11/18
DESCRIPTION:STRENGTH \nSTRICT PRESS \n5 REP @65%\, 5 REP @75%\, 5+ REP @85% \nREST 2/3 MIN BETWEEN SETS \n  \nMETCON \n3 ROUNDS FOR TIME \nRX: \n20 PUSH PRESS 60/40Kg \n20 BOX JUMP 60/50cm \n  \nINTERMEDIATE: \n20 PUSH PRESS 50/30Kg \n20 BOX JUMP 50/40cm \n  \nBEGINNER: \n20 PUSH PRESS by feel \n20 BOX STEP UP \n  \nCAP TIME 9 MIN
URL:http://www.crossfitsegrate.com/event/mercoledi-71118/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181108
DTEND;VALUE=DATE:20181109
DTSTAMP:20260404T010650
CREATED:20181107T230102Z
LAST-MODIFIED:20181103T085758Z
UID:2402-1541635200-1541721599@www.crossfitsegrate.com
SUMMARY:GIOVEDI' 8/11/18
DESCRIPTION:METCON \nAMRAP 25’ \nRX: \n100 SINGLE UNDERS \n20 TURKISH GET UP 24/16Kg \n15m BEAR CRAWL \n10 STRICT TOES TO BAR \n15 GOBLET SQUAT 24/16Kg \n  \nINTERMEDIATE: \n100 SINGLE UNDERS \n20 TURKISH GET UP 16/12Kg \n15m BEAR CRAWL \n10 STRICT KNEES TO ELBOWS \n15 GOBLET SQUAT 16/12Kg \n  \nBEGINNER: \n80 SINGLE UNDERS \n20 TURKISH GET UP by feel \n15m BEAR CRAWL \n10 STRICT KNEES TO CHEST \n15 GOBLET SQUAT by feel
URL:http://www.crossfitsegrate.com/event/giovedi-81118/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181109
DTEND;VALUE=DATE:20181110
DTSTAMP:20260404T010650
CREATED:20181108T230105Z
LAST-MODIFIED:20181103T085908Z
UID:2403-1541721600-1541807999@www.crossfitsegrate.com
SUMMARY:VENERDI' 9/11/18
DESCRIPTION:STRENGTH \nDEADLIFT \n5 REP @65%\, 5 REP @75%\, 5+ REP @85% \nREST 2/3 MIN BETWEEN SETS \n  \nMETCON \nAMRAP 8’ \nRX: \nMAX LATERAL BURPEES OVER THE BAR \nEMOM: 6 POWER SNATCH 60/40Kg \n  \nINTERMEDIATE: \nMAX LATERAL BURPEES OVER THE BAR \nEMOM: 6 POWER SNATCH 40/25Kg \n  \nBEGINNER: \nMAX BURPEES \nEMOM: 6 POWER SNATCH by feel \n  \n*FIRST MINUTE STARTS FROM POWER SNATCH
URL:http://www.crossfitsegrate.com/event/venerdi-91118/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181110
DTEND;VALUE=DATE:20181111
DTSTAMP:20260404T010650
CREATED:20181109T230135Z
LAST-MODIFIED:20181109T102142Z
UID:2405-1541808000-1541894399@www.crossfitsegrate.com
SUMMARY:SABATO 10/11/18
DESCRIPTION:TEAM WOD OF TWO: \nAMRAP 20′ \n10 SYNCHRO ALT ARM DB SNATCH \n10 SYNCHRO DB OH LUNGES \n10 BURPEES OVER THE DB \n  \nDUMBELL: 20/10Kg
URL:http://www.crossfitsegrate.com/event/sabato-101118/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181112
DTEND;VALUE=DATE:20181113
DTSTAMP:20260404T010650
CREATED:20181111T230136Z
LAST-MODIFIED:20181109T102926Z
UID:2406-1541980800-1542067199@www.crossfitsegrate.com
SUMMARY:LUNEDI' 12/11/18
DESCRIPTION:STRENGTH \nBACK SQUAT \n3 REP @70%\, 3 REP @80%\, 3+ REP @90% \nREST 2/3 MIN BETWEEN SETS \n  \nMETCON \n3 ROUNDS FOR TIME \nRX: \n10 PULL UP \n20 OVERHEAD SQUAT 50/35Kg \n  \nINTERMEDIATE: \n10 BANDED PULL UP \n20 OVERHEAD SQUAT 40/25Kg \n  \nBEGINNER: \n10 RING ROW \n20 OVERHEAD SQUAT by feel \n  \nCAP TIME 10 MIN
URL:http://www.crossfitsegrate.com/event/lunedi-121118/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181113
DTEND;VALUE=DATE:20181114
DTSTAMP:20260404T010650
CREATED:20181112T230134Z
LAST-MODIFIED:20181109T103042Z
UID:2407-1542067200-1542153599@www.crossfitsegrate.com
SUMMARY:MARTEDI' 13/11/18
DESCRIPTION:MIDLINE \n3 SET: \n30’’ KB SIDE PLANK RIGHT \n30’’ KB SIDE PLANK LEFT \n20 PARALLETTE PASS THROUGH \nREST 1:00 \n  \nMETCON \n4 INTERVALS \n2:00 ON – 2:00 OFF \nRX: \n50 DOUBLE UNDER \nMAX DBs BOX STEP OVER 20/10Kg \n  \nINTERMEDIAITE: \n100 SINGLE UNDER \nMAX DBs BOX STEP OVER 15/7.5Kg \n  \nBEGINNER: \n80 SINGLE UNDER \nMAX DBs BOX STEP OVER by feel
URL:http://www.crossfitsegrate.com/event/martedi-131118/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181114
DTEND;VALUE=DATE:20181115
DTSTAMP:20260404T010650
CREATED:20181113T230151Z
LAST-MODIFIED:20181109T103230Z
UID:2408-1542153600-1542239999@www.crossfitsegrate.com
SUMMARY:MERCOLEDI' 14/11/18
DESCRIPTION:STRENGTH \nSTRICT PRESS \n3 REP @70%\, 3 REP @80%\, 3+ REP @90% \nREST 2/3 MIN BETWEEN SETS \n  \nMETCON \n8 ROUNDS FOR TIME \nRX: \n5 POWER CLEAN 60/40Kg \n5 PUSH JERK 60/40Kg \n5 TOES TO BAR \n  \nINTERMEDIATE: \n5 POWER CLEAN 50/30Kg \n5 PUSH JERK 50/30Kg \n5 KNEES TO ELBOWS \n  \nBEGINNER: \n5 POWER CLEAN by feel \n5 PUSH JERK by feel \n5 KNEES TO CHEST \n  \nCAP TIME 12 MIN
URL:http://www.crossfitsegrate.com/event/mercoledi-141118/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181115
DTEND;VALUE=DATE:20181116
DTSTAMP:20260404T010650
CREATED:20181114T230140Z
LAST-MODIFIED:20181109T103404Z
UID:2409-1542240000-1542326399@www.crossfitsegrate.com
SUMMARY:GIOVEDI' 15/11/18
DESCRIPTION:METCON \nTEAM WOD OF TWO\, \nONE WORK\, ONE REST (I GO YOU GO) \nAMRAP 25’ \nRX: \n2000m ROW/1600m RUN (SWITCH MODALITY EVERY ROUND) \n30 DBs MAN MAKER 20/10Kg \n30 DBs FRONT SQUAT 20/10Kg \n30 DBs SNATCH 20/10Kg \n  \nINTERMEDIATE: \n2000m ROW/1600m RUN (SWITCH MODALITY EVERY ROUND) \n30 DBs MAN MAKER 15/7.5Kg \n30 DBs FRONT SQUAT 15/7.5Kg \n30 DBs SNATCH 15/7.5Kg \n  \nBEGINNER: \n2000m ROW/1600m RUN (SWITCH MODALITY EVERY ROUND) \n30 DBs MAN MAKER by feel \n30 DBs FRONT SQUAT by feel \n30 DBs SNATCH by feel
URL:http://www.crossfitsegrate.com/event/giovedi-151118/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181116
DTEND;VALUE=DATE:20181117
DTSTAMP:20260404T010650
CREATED:20181115T230143Z
LAST-MODIFIED:20181110T094657Z
UID:2412-1542326400-1542412799@www.crossfitsegrate.com
SUMMARY:VENERDI' 16/11/18
DESCRIPTION:STRENGTH \nDEADLIFT \n3 REP @70%\, 3 REP @80%\, 3+ REP @90% \nREST 2/3 MIN BETWEEN SETS \n  \nMETCON \n4 ROUNDS FOR TIME \nRX: \n10 HANDSTAND PUSH UP \n20 KB SWING 24/16Kg \n  \nINTERMEDIATE: \n10 DEFICIT PUSH UP \n20 KB SWING 20/12Kg \n  \nBEGINNER: \n10 KNEES PUSH UP \n20 KB SWING by feel \n  \nCAP TIME 12
URL:http://www.crossfitsegrate.com/event/venerdi-161118/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181117
DTEND;VALUE=DATE:20181118
DTSTAMP:20260404T010650
CREATED:20181116T230129Z
LAST-MODIFIED:20181116T151513Z
UID:2414-1542412800-1542499199@www.crossfitsegrate.com
SUMMARY:SABATO 17/11/18
DESCRIPTION:TEAM WOD OF TWO: \nWITH A RUNNING CLOCK\, EVERY MINUTE ON THE MINUTE (EMOM) \nFOR AS LONG AS POSSIBLE \nPERFORM 1 LIFT (FOR EACH PARTNER) AND ADD 5Kg \nSTART WITH AN EMPTY BARBELL AND SNATCH \nONCE YOU CANNOT SNATCH\, GO WITH CLEAN \nONCE YOU CANNOT CLEAN\, GO WITH DEADLIFT. \nSCORE: TOTAL WEIGHT PARTNER A + TOTAL WEIGHT PARTNER B
URL:http://www.crossfitsegrate.com/event/sabato-171118/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181119
DTEND;VALUE=DATE:20181120
DTSTAMP:20260404T010650
CREATED:20181118T230156Z
LAST-MODIFIED:20181117T102635Z
UID:2415-1542585600-1542671999@www.crossfitsegrate.com
SUMMARY:LUNEDI' 19/11/18
DESCRIPTION:STRENGTH \nBACK SQUAT \n5 REP @75%\, 3 REP @85%\, 1+ REP @95% \nREST 2/3 MIN BETWEEN SETS \n\nMETCON \nAMRAP 10 \n’ \nRX: \n8 THRUSTER 50/35Kg \n10 BURPEES OVER THE BAR \nINTERMEDIATE: \n8 THRUSTER 40/30Kg \n10 BURPEES OVER THE BAR \nBEGINNER: \n8 THRUSTER by feel \n10 BURPEES
URL:http://www.crossfitsegrate.com/event/lunedi-191118/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181120
DTEND;VALUE=DATE:20181121
DTSTAMP:20260404T010650
CREATED:20181119T230149Z
LAST-MODIFIED:20181117T103019Z
UID:2416-1542672000-1542758399@www.crossfitsegrate.com
SUMMARY:MARTEDI' 20/11/18
DESCRIPTION:MIDLINE \n3 SET: \n6 STRICT TOES TO BAR \n6 BB GOOD MORNING \n45’’ WEIGHTED PLANK \nREST 1:00 \nMETCON \nEMOM 15’ \nRX: \nA)10 HANG POWER SNATCH 40/30Kg \nB)10 KB RUSSIAN SWING 32/24Kg \nC)10 TOES TO BAR \nINTERMEDIATE: \nA)10 HANG POWER SNATCH 30/20Kg \nB)10 KB RUSSIAN SWING 24/16Kg \nC)10 KNEES TO ELBOWS \nBEGINNER: \nA)8 HANG POWER SNATCH 40/30Kg \nB)8 KB RUSSIAN SWING 32/24Kg \nC)8 KNEES TO CHEST \nSCORE: MISSED REPS
URL:http://www.crossfitsegrate.com/event/martedi-201118/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181121
DTEND;VALUE=DATE:20181122
DTSTAMP:20260404T010650
CREATED:20181120T230134Z
LAST-MODIFIED:20181117T103413Z
UID:2417-1542758400-1542844799@www.crossfitsegrate.com
SUMMARY:MERCOLEDI' 21/11/18
DESCRIPTION:STRENGTH \nSTRICT PRESS \n5 REP @75%\, 3 REP @85%\, 1+ REP @95% \nREST 2/3 MIN BETWEEN SETS \nMETCON \n8 ROUNDS FOR TIME \nRX: \n5 RIGHT ARM DB CLEAN AND JERK 25/15Kg \n5 LEFT ARM DB CLEAN AND JERK 25/15Kg \n5 HANDSTAND PUSHUP \nINTERMEDIATE: \n5 RIGHT ARM DB CLEAN AND JERK 20/10Kg \n5 LEFT ARM DB CLEAN AND JERK 20/10Kg \n5 BANDED PUSHUP \nBEGINNER: \n5 RIGHT ARM DB CLEAN AND JERK by feel \n5 LEFT ARM DB CLEAN AND JERK by feel \n8 PUSHUP \nCAP TIME 10
URL:http://www.crossfitsegrate.com/event/mercoledi-211118/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181122
DTEND;VALUE=DATE:20181123
DTSTAMP:20260404T010650
CREATED:20181121T230122Z
LAST-MODIFIED:20181117T103547Z
UID:2418-1542844800-1542931199@www.crossfitsegrate.com
SUMMARY:GIOVEDI' 22/11/18
DESCRIPTION:SKILL: ROPE CLIMB \nMETCON \nAMRAP 16’ \nRX: \n500m ROW \n10m RIGHT + 10m LEFT FARMER CARRY 24/16Kg \n2 WALL CLIMB \n400m RUN \n10 BURPEES \n1 ROPE CLIMB \nINTERMEDIATE: \n500m ROW \n10m RIGHT + 10m LEFT FARMER CARRY 20/12Kg \n2 WALL CLIMB HALF RANGE \n400m RUN \n10 BURPEES \n3 STRICT PULLUP \nBEGINNER: \n500m ROW \n10m RIGHT + 10m LEFT FARMER CARRY by feel \n6 PUSHUP \n400m RUN \n10 BURPEES \n1 ROPE PULL (FROM SEATED TO STANDING POSITION)
URL:http://www.crossfitsegrate.com/event/giovedi-221118/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181123
DTEND;VALUE=DATE:20181124
DTSTAMP:20260404T010650
CREATED:20181122T230156Z
LAST-MODIFIED:20181117T103733Z
UID:2419-1542931200-1543017599@www.crossfitsegrate.com
SUMMARY:VENERDI' 23/11/18
DESCRIPTION:STRENGTH \nDEADLIFT \n5 REP @75%\, 3 REP @85%\, 1+ REP @95% \nREST 2/3 MIN BETWEEN SETS \nMETCON \n21–15–9 \nRX: \nDEADLIFT 100/70Kg \nBOX JUMP OVER 60/50cm \nDOUBLE UNDERS x3 (63–45–27) \nINTERMEDIATE: \nDEADLIFT 80/50Kg \nBOX JUMP OVER 60/50cm \nSINGLE UNDERS (90–70–50) \nBEGINNER: \nDEADLIFT by feel \nBOX STEP OVER \nSINGLE UNDERS (70–50–30) \nCAP TIME 12
URL:http://www.crossfitsegrate.com/event/venerdi-231118/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181124
DTEND;VALUE=DATE:20181125
DTSTAMP:20260404T010650
CREATED:20181123T230121Z
LAST-MODIFIED:20181124T105122Z
UID:2420-1543017600-1543103999@www.crossfitsegrate.com
SUMMARY:SABATO 24/11/18
DESCRIPTION:TEAM WOD OF 2 \n20′ AMRAP \n5 WALL CLIMB (EACH PARTNER) \n10 ALT. KB SNATCH 24/16Kg (EACH PARTNER) \n20 WORM THRUSTER WITH BARBELL TOGETHER 50/35Kg
URL:http://www.crossfitsegrate.com/event/sabato-241118/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181126
DTEND;VALUE=DATE:20181127
DTSTAMP:20260404T010650
CREATED:20181125T230125Z
LAST-MODIFIED:20181124T105401Z
UID:2421-1543190400-1543276799@www.crossfitsegrate.com
SUMMARY:LUNEDI' 26/11/18
DESCRIPTION:STRENGTH TEST: IN 15 MIN FIND 1RM OF BACK SQUAT \nWORK AS FOLLOWING: \n8 rep @50%\, 6 rep @60%\, 5 rep @70%\, 3 rep @80%\, 1 rep @90% \nTHEN UP WITH SINGLES \n  \nMETCON \n12’ AMRAP \nRX: \n8 TOES TO BAR \n8 MEDBALL CLEAN 20/14lbs \n8 BURPEES \n  \nINTERMEDIATE: \n8 KNEE TO ELBOWS \n8 MEDBALL CLEAN 14/10lbs \n8 BURPEES \n  \nBEGINNER: \n8 KNEE TO CHEST \n8 MEDBALL CLEAN by feel \n8 BURPEES
URL:http://www.crossfitsegrate.com/event/lunedi-261118/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181127
DTEND;VALUE=DATE:20181128
DTSTAMP:20260404T010650
CREATED:20181126T230111Z
LAST-MODIFIED:20181124T105544Z
UID:2422-1543276800-1543363199@www.crossfitsegrate.com
SUMMARY:MARTEDI' 27/11/18
DESCRIPTION:SKILL: HANDSTAND PUSHUP \n  \nMETCON \nFOR TIME \nRX: \n40 – 30 – 20 \nALT ARM DB SNATCH 20/10Kg \nOH DB LUNGES 20/10Kg \nHANDSTAND PUSHUP \n  \nINTERMEDIATE: \n40 – 30 – 20 \nALT ARM DB SNATCH 15/7.5Kg \nOH DB LUNGES 15/7.5Kg \nBANDED PUSHUP \n  \nBEGINNER: \n40 – 30 – 20 \nALT ARM DB SNATCH by feel \nOH DB LUNGES by feel \nKNEES PUSHUP \n  \nCAP TIME 18
URL:http://www.crossfitsegrate.com/event/martedi-271118/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181128
DTEND;VALUE=DATE:20181129
DTSTAMP:20260404T010650
CREATED:20181127T230152Z
LAST-MODIFIED:20181124T105932Z
UID:2423-1543363200-1543449599@www.crossfitsegrate.com
SUMMARY:MERCOLEDI' 28/11/18
DESCRIPTION:STRENGTH TEST: IN 15 MIN FIND 1RM OF STRICT PRESS \nWORK AS FOLLOWING: \n8 rep @50%\, 6 rep @60%\, 5 rep @70%\, 3 rep @80%\, 1 rep @90% \nTHEN UP WITH SINGLES \n  \nMETCON \n3 ROUNDS FOR TIME \nRX: \n3 BAR MUSCLE UP \n10 POWER CLEAN 50/35Kg \n3 BAR MUSCLE UP \n10 PUSH JERK 50/35Kg \n  \nINTERMEDIATE: \n5 CHEST TO BAR \n10 POWER CLEAN 40/30Kg \n5 CHEST TO BAR \n10 PUSH JERK 40/30Kg \n  \nBEGINNER: \n5 PULL UP \n10 POWER CLEAN by feel \n5 PULL UP \n10 PUSH JERK by feel \n  \nCAP 12 MIN
URL:http://www.crossfitsegrate.com/event/mercoledi-281118/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181129
DTEND;VALUE=DATE:20181130
DTSTAMP:20260404T010650
CREATED:20181128T230146Z
LAST-MODIFIED:20181124T110249Z
UID:2424-1543449600-1543535999@www.crossfitsegrate.com
SUMMARY:GIOVEDI' 29/11/18
DESCRIPTION:MIDLINE \nACCUMULATE MAX PLANK IN 8 MIN \n*EVERY TIME YOU BREAK THE SET 5 BURPEES \n  \nBENCHMARK: FRAN \n21 – 15 – 9 \nRX: \nTHRUSTER 40/30Kg \nPULL UP \n  \nINTERMEDIATE: \nTHRUSTER 35/25Kg \nBANDED PULL UP \n  \nBEGINNER: \nTHRUSTER by feel \nRING ROW \n  \nCAP TIME 12 MIN
URL:http://www.crossfitsegrate.com/event/giovedi-291118/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181130
DTEND;VALUE=DATE:20181201
DTSTAMP:20260404T010650
CREATED:20181129T230104Z
LAST-MODIFIED:20181124T110406Z
UID:2425-1543536000-1543622399@www.crossfitsegrate.com
SUMMARY:VENERDI' 30/11/18
DESCRIPTION:STRENGTH TEST: IN 15 MIN FIND 1RM OF DEADLIFT \nWORK AS FOLLOWING: \n8 rep @50%\, 6 rep @60%\, 5 rep @70%\, 3 rep @80%\, 1 rep @90% \nTHEN UP WITH SINGLES \n  \nMETCON \n1:30 ON – 1:30 OFF x 4 INTERVALS \nRX: \n15 BOX JUMP OVER 60/50 cm \nMAX POWER SNATCH 60/45Kg* \n  \nINTERMEDIATE: \n15 BOX JUMP OVER 50/40 cm \nMAX POWER SNATCH 50/35Kg* \n  \nBEGINNER: \n15 BOX STEP OVER by feel \nMAX POWER SNATCH by feel \n  \n*REMOVE 5Kg EVERY ROUND \nSCORE: MAX SNATCH
URL:http://www.crossfitsegrate.com/event/venerdi-301118/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181201
DTEND;VALUE=DATE:20181202
DTSTAMP:20260404T010650
CREATED:20181130T230112Z
LAST-MODIFIED:20181130T092527Z
UID:2427-1543622400-1543708799@www.crossfitsegrate.com
SUMMARY:SABATO 1/12/18
DESCRIPTION:TEAM WOD OF TWO \nI GO YOU GO\, SWITCH AS NEEDED \nFOR TIME \n1500m ROW \n150 WALL BALL 9/6Kg \n150 Ab-Mat SITUP \n1500m ROW \n*DURING THE ROW THE OTHER PARTNER WAITS IN WALL SIT
URL:http://www.crossfitsegrate.com/event/sabato-11218/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181203
DTEND;VALUE=DATE:20181204
DTSTAMP:20260404T010650
CREATED:20181202T230115Z
LAST-MODIFIED:20181201T093442Z
UID:2428-1543795200-1543881599@www.crossfitsegrate.com
SUMMARY:LUNEDI' 3/12/18
DESCRIPTION:STRENGTH \nBACK SQUAT \n5 REP @65%\, 5 REP @75%\, 5+ REP @85% \nREST 2/3 MIN BETWEEN SETS \n  \nMETCON \nEVERY 4:00 x 3 SET \nRX: \n60 DOUBLE UNDERS \n20 THRUSTER 40/30Kg \n10 BURPEES \n  \nINTERMEDIATE: \n100 SINGLE UNDERS \n20 THRUSTER 35/25Kg \n10 BURPEES \n  \nBEGINNER: \n60 SINGLE UNDERS \n20 THRUSTER by feel \n10 BURPEES
URL:http://www.crossfitsegrate.com/event/lunedi-31218/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181204
DTEND;VALUE=DATE:20181205
DTSTAMP:20260404T010650
CREATED:20181203T230153Z
LAST-MODIFIED:20181201T093626Z
UID:2429-1543881600-1543967999@www.crossfitsegrate.com
SUMMARY:MARTEDI' 4/12/18
DESCRIPTION:SKILL: TOES TO BAR \n  \nMETCON \n15’ EMOM \nRX: \n\n12 TOES TO BAR\n20 ALT. DB SNATCH 20/15Kg\n15 M / 12 W CAL ROW\n\n  \nINTERMEDIATE: \n\n12 KNEES TO ELBOWS\n20 ALT. DB SNATCH 15/10Kg\n15 M / 12 W CAL ROW\n\n  \nBEGINNER: \n\n12 KNEES TO CHEST\n20 ALT. DB SNATCH by feel\n12 M / 10 W CAL ROW\n\n  \nSCORE: MISSED REPS
URL:http://www.crossfitsegrate.com/event/martedi-41218/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181205
DTEND;VALUE=DATE:20181206
DTSTAMP:20260404T010650
CREATED:20181204T230133Z
LAST-MODIFIED:20181201T093832Z
UID:2430-1543968000-1544054399@www.crossfitsegrate.com
SUMMARY:MERCOLEDI' 5/12/18
DESCRIPTION:STRENGTH \nSTRICT PRESS \n5 REP @65%\, 5 REP @75%\, 5+ REP @85% \nREST 2/3 MIN BETWEEN SETS \n  \nMETCON \n4 ROUNDS FOR TIME \nRX: \n40 Ab-Mat SIT UP \n30 PUSH UP \n20 PUSH JERK 50/35 Kg \n  \nINTERMEDIATE: \n40 Ab-Mat SIT UP \n30 PUSH UP \n20 PUSH JERK 40/30 Kg \n  \nBEGINNER: \n30 Ab-Mat SIT UP \n20 KNEES PUSH UP \n20 PUSH JERK by feel \n  \nCAP TIME 16’
URL:http://www.crossfitsegrate.com/event/mercoledi-51218/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181206
DTEND;VALUE=DATE:20181207
DTSTAMP:20260404T010650
CREATED:20181205T230140Z
LAST-MODIFIED:20181201T094245Z
UID:2431-1544054400-1544140799@www.crossfitsegrate.com
SUMMARY:GIOVEDI' 6/12/18
DESCRIPTION:BENCHMARK: HOLLEYMAN \n30 ROUNDS FOR TIME \nRX: \n5 WALL BALL 20/14 lbs \n3 HANDSTAND PUSHUP \n1 POWER CLEAN 100/70 Kg \n  \nINTERMEDIATE: \n5 WALL BALL 14/10 lbs \n3 DEFICIT PUSH UP \n1 POWER CLEAN 60/40 Kg \n  \nBEGINNER: \n5 WALL BALL by feel \n3 KNEES PUSH UP \n1 POWER CLEAN by feel \n  \nCAP TIME 35 MIN
URL:http://www.crossfitsegrate.com/event/giovedi-61218/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181207
DTEND;VALUE=DATE:20181208
DTSTAMP:20260404T010650
CREATED:20181206T230152Z
LAST-MODIFIED:20181201T094439Z
UID:2432-1544140800-1544227199@www.crossfitsegrate.com
SUMMARY:VENERDI' 7/12/18
DESCRIPTION:STRENGTH \nDEADLIFT \n5 REP @65%\, 5 REP @75%\, 5+ REP @85% \nREST 2/3 MIN BETWEEN SETS \n  \nMETCON \n21 – 15 – 12 – 9 \nRX: \nKETTLEBELL SWING 24/16 Kg \nPULL UP \n  \nINTERMEDIATE: \nKETTLEBELL SWING 20/12Kg \nBANDED PULL UP \n  \nBEGINNER: \nKETTLEBELL SWING by feel \nRING ROW \n  \nCAP TIME 12
URL:http://www.crossfitsegrate.com/event/venerdi-71218/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181208
DTEND;VALUE=DATE:20181209
DTSTAMP:20260404T010650
CREATED:20181207T230108Z
LAST-MODIFIED:20181201T095316Z
UID:2433-1544227200-1544313599@www.crossfitsegrate.com
SUMMARY:SABATO 8/12/18
DESCRIPTION:“TEAM KELLY” \nTEAM OF 3 \nAMRAP 20 \nPARTNER 1: RUN 400m \nPARTNER 2: WALL BALL 9/6 Kg \nPARTNER 3: BOX JUMP 60/50cm \nWHEN THE RUNNER FINISHES\, RUNNER GOES TO BOX JUMP\, BOX JUMP TO WALL BALL AND WALL BALL TO RUN \nSCORE: TOT WALL BALLS AND TOT BOX JUMPS
URL:http://www.crossfitsegrate.com/event/sabato-81218/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181210
DTEND;VALUE=DATE:20181211
DTSTAMP:20260404T010650
CREATED:20181209T230149Z
LAST-MODIFIED:20181201T100102Z
UID:2434-1544400000-1544486399@www.crossfitsegrate.com
SUMMARY:LUNEDI' 10/12/18
DESCRIPTION:STRENGTH \nBACK SQUAT \n3 REP @70%\, 3 REP @80%\, 3+ REP @90% \nREST 2/3 MIN BETWEEN SETS \n  \nMETCON \nRX\, INTERMEDIATE & BEGINNER \nEVERY 3:00 x 7 SET \n:30 ASSAULT BIKE ALL OUT \nREST 2:30
URL:http://www.crossfitsegrate.com/event/lunedi-101218/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181211
DTEND;VALUE=DATE:20181212
DTSTAMP:20260404T010650
CREATED:20181210T230110Z
LAST-MODIFIED:20181201T100222Z
UID:2435-1544486400-1544572799@www.crossfitsegrate.com
SUMMARY:MARTEDI' 11/12/18
DESCRIPTION:SKILL: BAR MUSCLE UP \n  \nMETCON \n2:00 ON – 2:00 OFF x 4 SET \nAMRAP \nRX: \n3 BAR MUSCLE UP \n7 POWER SNATCH 35/25Kg \n  \nINTERMEDIATE: \n3 CHEST TO BAR \n7 POWER SNATCH 35/25Kg \n  \nBEGINNER \n3 RING ROW \n7 HANG POWER SNATCH by feel
URL:http://www.crossfitsegrate.com/event/martedi-111218/
END:VEVENT
END:VCALENDAR