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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: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
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END:VTIMEZONE
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180829
DTEND;VALUE=DATE:20180830
DTSTAMP:20260403T222606
CREATED:20180828T220152Z
LAST-MODIFIED:20180819T193641Z
UID:2317-1535500800-1535587199@www.crossfitsegrate.com
SUMMARY:MERCOLEDI’ 29/8/18
DESCRIPTION:PLYO WORK \n4 SET OF: \n10 PLYO TUCK JUMP \n20 FAST SKIP HIGH KNEE \n20 PLYO SPLIT SQUAT JUMP  \nREST AS NEEDED  \nWOD  \nFOR TIME (CAP 11’)  \n12/10/8/6/4/2 P.CLEAN #40/25 \n2/4/6/8/10/12 THRUSTERS  \n6 TTB/ 12 K2C
URL:http://www.crossfitsegrate.com/event/mercoledi-29818/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180830
DTEND;VALUE=DATE:20180831
DTSTAMP:20260403T222606
CREATED:20180829T220149Z
LAST-MODIFIED:20180819T193723Z
UID:2318-1535587200-1535673599@www.crossfitsegrate.com
SUMMARY:GIOVEDI’ 30/8/18
DESCRIPTION:WOD \nCAP 30’  \nTEAM OF 2 \nBUY IN  \n1000 ROW (i go you go)  \n1000 RUN ( all team)  \nThen AMRAP  \n14 SYNCRO BURPEES \n60 DU (i go you go) N.B 2 SU = 1 DU \n30 SYNCRO GTO PLATE #20/10KG
URL:http://www.crossfitsegrate.com/event/giovedi-30818/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180831
DTEND;VALUE=DATE:20180901
DTSTAMP:20260403T222606
CREATED:20180830T220150Z
LAST-MODIFIED:20180819T193844Z
UID:2319-1535673600-1535759999@www.crossfitsegrate.com
SUMMARY:VENERDI’ 31/8/18
DESCRIPTION:WL \n-CLEAN COMPLEX- \nIN 7’ \n3 SET OF:  \n1 HANG MUSCLE CLEAN + 2 HANG POWER CLEAN #MEDIUM CLIMBING  ( NO BOUNCING)  \nDIRECLTY \nIN 7’ \n3 SET OF: \n1 MUSCLE CLEAN+ 2 POWER CLEAN  \nFOCUS: CAPIRE BENE LA DIFFERENZA TRA IL LAVORO DALLA HANG E IL LAVORO DA TERRA. \nWOD  \n5 rnds for time( 13’ cap)  \n10 DB HANG P.SNATCH DX  #25/15 \n10 DB HANG P.SNATCH SX \n10 KIPPING HSPU/10 STRICT KBs PRESS (16X2/12X2)
URL:http://www.crossfitsegrate.com/event/venerdi-31818/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180901
DTEND;VALUE=DATE:20180902
DTSTAMP:20260403T222606
CREATED:20180831T220108Z
LAST-MODIFIED:20180831T110941Z
UID:2322-1535760000-1535846399@www.crossfitsegrate.com
SUMMARY:SABATO 1/9/18
DESCRIPTION:Team wod of 2 – AMRAP 24′  \nEach partner must complete the movement before switch \n12 DB burpees deadlift 20/10 Kg \n12 Thruster 30/20 kg \n12 DB burpees deadlift \n12 Power Snatch 40/30 Kg \n12 DB burpees deadlift \n12 Overhead squat 50/35  Kg \n12 DB burpees deadlift \n12 Push Jerk 60/45 kg \n12 DB burpees deadlift \n12 Hang Squat Clean 70/55  KG
URL:http://www.crossfitsegrate.com/event/sabato-1918/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180903
DTEND;VALUE=DATE:20180904
DTSTAMP:20260403T222606
CREATED:20180902T220114Z
LAST-MODIFIED:20180901T141413Z
UID:2324-1535932800-1536019199@www.crossfitsegrate.com
SUMMARY:LUNEDI' 3/9/18
DESCRIPTION:WEIGHTLIFTING\nWITH A RUNNING CLOCK:\nEMOM x 10\nFROM 1 TO 5: 3 POWER CLEAN\nFROM 6 TO 10: 3 PUSH JERK\nREST 3:00\n10 MINUTES TO:\nBUILD A HEAVY POWER CLEAN + PUSH JERK \nTEST OPEN 12.1\nAMRAP 7’: BURPEES
URL:http://www.crossfitsegrate.com/event/lunedi-3918/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180904
DTEND;VALUE=DATE:20180905
DTSTAMP:20260403T222606
CREATED:20180903T220151Z
LAST-MODIFIED:20180901T141723Z
UID:2325-1536019200-1536105599@www.crossfitsegrate.com
SUMMARY:MARTEDI' 4/9/19
DESCRIPTION:REVIEW AND PRACTICE TTB\n3 / 4 SET OF:\n2 SWING\n2 KNEES TO CHEST\n2 HALF TTB (STIFF LEGS)\n2 TOES TO BAR\nMETCON\nEVERY 3:00 x 7 INTERVALS\n400m RUN\n12 TOES TO BAR\nScore: slowest round
URL:http://www.crossfitsegrate.com/event/martedi-4919/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180905
DTEND;VALUE=DATE:20180906
DTSTAMP:20260403T222606
CREATED:20180904T220103Z
LAST-MODIFIED:20180901T142022Z
UID:2326-1536105600-1536191999@www.crossfitsegrate.com
SUMMARY:MERCOLEDI' 5/9/18
DESCRIPTION:METCON\nA) AMRAP 5:00\, REST 5:00\nCash in 50 WALL BALL 9/6Kg\n12 DEADLIFT 70/50Kg\n12 LATERAL BURPEES \nB) AMRAP 5:00\, REST 5:00\nCash in 35 WALL BALL 9/6Kg\n9 DEADLIFT 80/60Kg\n9 LATERAL BURPEES \nC) AMRAP 5:00\nCash in 20 WALL BALL 9/6Kg\n6 DEADLIFT 100/70Kg\n6 LATERAL BURPEES
URL:http://www.crossfitsegrate.com/event/mercoledi-5918/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180906
DTEND;VALUE=DATE:20180907
DTSTAMP:20260403T222606
CREATED:20180905T220131Z
LAST-MODIFIED:20180901T142203Z
UID:2327-1536192000-1536278399@www.crossfitsegrate.com
SUMMARY:GIOVEDI' 6/9/18
DESCRIPTION:Team of 3\, AMRAP 25’:\n100/70 CAL ROW\, 100 P. CLEAN\n100/70 CAL ROW\, 80 PUSH JERK\n100/70 CAL ROW\, 60 FRONT SQUAT\n100/70 CAL ROW\, 40 CLUSTER\n*BARBELL: 40/25KG\n**Switch as needed
URL:http://www.crossfitsegrate.com/event/giovedi-6918/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180907
DTEND;VALUE=DATE:20180908
DTSTAMP:20260403T222606
CREATED:20180906T220109Z
LAST-MODIFIED:20180901T142422Z
UID:2328-1536278400-1536364799@www.crossfitsegrate.com
SUMMARY:VENERDI' 7/9/18
DESCRIPTION:STRENGTH\n10′ EMOM\n3 STRICT CHEST TO BAR / 5 STRICT PULLUP / 6 RING ROW\n10 ALT ARM DBs STRICT PRESS\nMETCON\n21 – 15 – 9 (cap 10’)\nSQUAT SNATCH 40/25Kg\nCHEST TO BAR
URL:http://www.crossfitsegrate.com/event/venerdi-7918/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180908
DTEND;VALUE=DATE:20180909
DTSTAMP:20260403T222606
CREATED:20180907T220138Z
LAST-MODIFIED:20180907T172625Z
UID:2331-1536364800-1536451199@www.crossfitsegrate.com
SUMMARY:SABATO 7/9/18
DESCRIPTION:AMRAP 20′ \nLADDER +1 (add one rep each set) \n1\,2\,3\,4….. of \nTHRUSTERS @35/25Kg \nPULLUP \nBURPEES
URL:http://www.crossfitsegrate.com/event/sabato-7918/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180910
DTEND;VALUE=DATE:20180911
DTSTAMP:20260403T222606
CREATED:20180909T220141Z
LAST-MODIFIED:20180908T151203Z
UID:2334-1536537600-1536623999@www.crossfitsegrate.com
SUMMARY:LUNEDI' 10/9/18
DESCRIPTION:WEIGHTLIFTING\nWITH A RUNNING CLOCK:\nEMOM x 10\nFROM 1 TO 5: 3 PAUSED (3’’) SNATCH DEADLIFT\nFROM 6 TO 10: 3 SNATCH HIGH PULL\nREST 3:00\n10 MINUTES TO:\nBUILD A HEAVY POWER SNATCH\nMETCON: AMRAP 8’\n6 TOES TO BAR\n8 BURPEES
URL:http://www.crossfitsegrate.com/event/lunedi-10918/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180911
DTEND;VALUE=DATE:20180912
DTSTAMP:20260403T222606
CREATED:20180910T220116Z
LAST-MODIFIED:20180908T151332Z
UID:2335-1536624000-1536710399@www.crossfitsegrate.com
SUMMARY:MARTEDI' 11/9/18
DESCRIPTION:METCON\n5 INTERVALS\, 3:00 ON – 3:00 OFF\n500m ROW\n30 DUs / 50 SUs\nMAX ALT ARM DB SNATCH 20/10Kg
URL:http://www.crossfitsegrate.com/event/martedi-11918/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180912
DTEND;VALUE=DATE:20180913
DTSTAMP:20260403T222606
CREATED:20180911T220144Z
LAST-MODIFIED:20180908T151517Z
UID:2336-1536710400-1536796799@www.crossfitsegrate.com
SUMMARY:MERCOLEDI' 12/9/18
DESCRIPTION:TEST: DT\n5 ROUNDS FOR TIME (cap 15’)\n12 DEADLIFT\n9 HANG POWER CLEAN\n6 PUSH JERK\nBARBELL 70/50Kg
URL:http://www.crossfitsegrate.com/event/mercoledi-12918/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180913
DTEND;VALUE=DATE:20180914
DTSTAMP:20260403T222606
CREATED:20180912T220137Z
LAST-MODIFIED:20180908T151653Z
UID:2337-1536796800-1536883199@www.crossfitsegrate.com
SUMMARY:GIOVEDI' 13/9/18
DESCRIPTION:WOD\nFOR TIME (cap 30’)\n1600m RUN\n21 KB SWING\n21 GOBLET SQUAT\n800m RUN\n15 KB SWING\n15 GOBLET SQUAT\n400m RUN\n9 KB SWING\n9 GOBLET SQUAT\nKETTLEBELL 24/16Kg
URL:http://www.crossfitsegrate.com/event/giovedi-13918/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180914
DTEND;VALUE=DATE:20180915
DTSTAMP:20260403T222606
CREATED:20180913T220107Z
LAST-MODIFIED:20180914T111258Z
UID:2338-1536883200-1536969599@www.crossfitsegrate.com
SUMMARY:VENERDI' 14/9/18
DESCRIPTION:REVIEW AND PRACTICE RING DIP\n3 / 4 SET OF\n10-20’’ RING HOLD (TOP POSITION)\n2 STRICT RING DIP / NEGATIVE RING DIP\n2 KIPPING RING DIP / 2 JUMPING RING DIP\nMETCON (cap 15’)\n15 – 12 – 9 – 6 – 3\nSTRICT RING DIP\nSTRICT PULLUP\n200m RUN AFTER EACH ROUND\n*scaling option: kipping style
URL:http://www.crossfitsegrate.com/event/venerdi-14918/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180915
DTEND;VALUE=DATE:20180916
DTSTAMP:20260403T222606
CREATED:20180914T220131Z
LAST-MODIFIED:20180914T090500Z
UID:2339-1536969600-1537055999@www.crossfitsegrate.com
SUMMARY:SABATO 15/9/18
DESCRIPTION:TEAM WOD OF 2 \nFOR TIME: \nCOMPLETE AS A TEAM 300 BOX JUMP OVER 60/50cm \nEVERY 2:00 EACH PARTNER MUST PERFORM 15 WALL BALL SHOT 9/6Kg \nCAP TIME 30 MIN
URL:http://www.crossfitsegrate.com/event/sabato-15918/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180917
DTEND;VALUE=DATE:20180918
DTSTAMP:20260403T222606
CREATED:20180916T220102Z
LAST-MODIFIED:20180914T113528Z
UID:2343-1537142400-1537228799@www.crossfitsegrate.com
SUMMARY:LUNEDI' 17/9/18
DESCRIPTION:WEIGHTLIFTING \nEVERY 1:30 x 10 SETS \n1 POWER CLEAN + 1 HANG SQUAT CLEAN + 2 FRONT SQUAT \n  \nMETCON \nFOR TIME (cap 9’) \nRX: \n21 LATERAL BURPEES \n21 POWER CLEAN 60/40Kg \n21 LATERAL BURPEES \n  \nINTERMEDIATE: \n21 LATERAL BURPEES \n21 POWER CLEAN 45/35Kg \n21 LATERAL BURPEES \n  \nBEGINNER: \n15 DOWN & UP \n15 POWER CLEAN by feel \n15 DOWN & UP
URL:http://www.crossfitsegrate.com/event/lunedi-17918/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180918
DTEND;VALUE=DATE:20180919
DTSTAMP:20260403T222606
CREATED:20180917T220140Z
LAST-MODIFIED:20180914T113834Z
UID:2344-1537228800-1537315199@www.crossfitsegrate.com
SUMMARY:MARTEDI' 18/9/18
DESCRIPTION:METCON \n5 INTERVALS\, 3:00 ON – 3:00 OFF \nRX: \n20 / 15 CAL ROW \n15 BOX JUMP 60/50cm \nMAX WALL BALL 20/14lbs \n  \nINTERMEDIATE: \n18 / 13 CAL ROW \n15 BOX JUMP 50/30cm \nMAX WALL BALL 16/10lbs \n  \nBEGINNER: \n15 / 10 CAL ROW \n10 BOX STEP UP 50/30cm \nMAX WALL BALL 10/8lbs \n*SCORE: TOT WALLBALLS
URL:http://www.crossfitsegrate.com/event/martedi-18918/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180919
DTEND;VALUE=DATE:20180920
DTSTAMP:20260403T222606
CREATED:20180918T220152Z
LAST-MODIFIED:20180914T114032Z
UID:2345-1537315200-1537401599@www.crossfitsegrate.com
SUMMARY:MERCOLEDI' 19/9/18
DESCRIPTION:REVIEW AND PRACTICE HSPU \n3 / 4 SETS OF \n10’’ HANDSTAND HOLD \n2 STRICT HSPU / NEGATIVE \n3 KIPPING HSPU \n  \nTEST DIANE (cap 15’) \nRX: \n21 – 15 – 9 \nDEADLIFT 100/70Kg \nHSPU \n  \nINTERMEDIATE: \n21 – 15 – 9 \nDEADLIFT 80/50Kg \nDBs ZED PRESS 15/10Kg \n  \nBEGINNER: \n21 – 15 – 9 \nKB DEADLIFT by feel \nPUSHUP
URL:http://www.crossfitsegrate.com/event/mercoledi-19918/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180920
DTEND;VALUE=DATE:20180921
DTSTAMP:20260403T222606
CREATED:20180919T220140Z
LAST-MODIFIED:20180914T114159Z
UID:2346-1537401600-1537487999@www.crossfitsegrate.com
SUMMARY:GIOVEDI' 20/9/18
DESCRIPTION:CHIPPER \nFOR TIME (cap 25’) \nRX: \n600m RUN \n50 OVERHEAD SQUAT \n600m RUN \n50 THRUSTERS \n600m RUN \n50 FRONT SQUAT \n*EMPTY BAR \n  \nINTERMEDIATE: \n600m RUN \n40 OVERHEAD SQUAT \n600m RUN \n40 THRUSTERS \n600m RUN \n40 FRONT SQUAT \n*BAR: 15/10Kg \n  \nBEGINNER: \n2 / 3 ROUNDS \n200m RUN \n10 OVERHEAD SQUAT with pvc \n200m RUN \n10 THRUSTER by feel \n200m RUN \n10 FRONT SQUAT by feel \n-2:00 rest
URL:http://www.crossfitsegrate.com/event/giovedi-20918/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180921
DTEND;VALUE=DATE:20180922
DTSTAMP:20260403T222606
CREATED:20180920T220108Z
LAST-MODIFIED:20180918T102200Z
UID:2347-1537488000-1537574399@www.crossfitsegrate.com
SUMMARY:VENERDI' 21/9/18
DESCRIPTION:STRENGTH \nEVERY 1:30 x 5 SETS \n5 PUSH PRESS \n  \nMETCON \nAMRAP 15’ \nRX: \n15 PULLUP \n12 ALT LEG FRONT RACK LUNGES \n9 CLEAN AND PRESS \nBB 50/35Kg \n  \nINTERMEDIATE: \n15 BANDED PULLUP \n12 ALT LEG FRONT RACK LUNGES \n9 CLEAN AND PRESS \nBB 40/30Kg \n  \nBEGINNER: \n12 RING ROWS \n10 ALT LEG LUNGES \n8 CLEAN AND PRESS by feel
URL:http://www.crossfitsegrate.com/event/venerdi-21918/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180922
DTEND;VALUE=DATE:20180923
DTSTAMP:20260403T222606
CREATED:20180921T220106Z
LAST-MODIFIED:20180919T123542Z
UID:2350-1537574400-1537660799@www.crossfitsegrate.com
SUMMARY:SABATO 22/9/18
DESCRIPTION:TEAM WOD OF 2 \nFOR TIME \nRX \n40 SYNCHRO 1 ARM DB THRUSTERS \n30 TOES TO BAR \n30 SYNCHRO 1 ARM DB THRUSTERS \n30 TOES TO BAR \n20 SYNCHRO 1 ARM DB THRUSTERS \n30 TOES TO BAR \n10 SYNCHRO 1 ARM DB THRUSTERS \n30 TOES TO BAR \n*on ttb switch as needed \nDB: 20/10Kg \n  \nINTERMEDIATE: \n40 SYNCHRO 1 ARM DB THRUSTERS \n30 KNEES TO ELBOWS \n30 SYNCHRO 1 ARM DB THRUSTERS \n30 KNEES TO ELBOWS \n20 SYNCHRO 1 ARM DB THRUSTERS \n30 KNEES TO ELBOWS \n10 SYNCHRO 1 ARM DB THRUSTERS \n30 KNEES TO ELBOWS \n*on ktc switch as needed \nDB: 15/7.5Kg \n  \nBEGINNER: \n40 SYNCHRO 1 ARM DB THRUSTERS \n30 KNEES TO CHEST \n30 SYNCHRO 1 ARM DB THRUSTERS \n30 KNEES TO CHEST \n20 SYNCHRO 1 ARM DB THRUSTERS \n30 KNEES TO CHEST \n10 SYNCHRO 1 ARM DB THRUSTERS \n30 KNEES TO CHEST \n*on kte switch as needed \nDB: by feel
URL:http://www.crossfitsegrate.com/event/sabato-22918/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180924
DTEND;VALUE=DATE:20180925
DTSTAMP:20260403T222606
CREATED:20180923T220104Z
LAST-MODIFIED:20180921T155832Z
UID:2352-1537747200-1537833599@www.crossfitsegrate.com
SUMMARY:LUNEDI' 24/9/18
DESCRIPTION:WEIGHTLIFTING \nEVERY 1:30 x 10 SETS \n1 POWER SNATCH + 1 HANG SQUAT SNATCH + 2 OVERHEAD SQUAT \n  \nMETCON \nAMRAP 8’ \nRX: \n15 Ab-mat SIT UP \n30 DUs \n  \nINTERMEDIATE: \n15 Ab-mat SIT UP \n60 SUs \n  \nBEGINNER: \n12 Ab-mat SIT UP \n50 SUs \nREST :30
URL:http://www.crossfitsegrate.com/event/lunedi-24918/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180925
DTEND;VALUE=DATE:20180926
DTSTAMP:20260403T222606
CREATED:20180924T220101Z
LAST-MODIFIED:20180921T160128Z
UID:2353-1537833600-1537919999@www.crossfitsegrate.com
SUMMARY:MARTEDI' 25/9/18
DESCRIPTION:METCON \n8 INTERVALS 2:00 ON – 2:00 OFF \nRX: \n12 DBs BURPEES \nMAX DBs PUSH PRESS \nDBs 20/10Kg \n  \nINTERMEDIATE: \n12 DBs BURPEES \nMAX DBs PUSH PRESS \nDBs 15/7.5Kg \n  \nBEGINNER: \n10 BURPEES \nMAX DBs PUSH PRESS by feel
URL:http://www.crossfitsegrate.com/event/martedi-25918/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180926
DTEND;VALUE=DATE:20180927
DTSTAMP:20260403T222606
CREATED:20180925T220153Z
LAST-MODIFIED:20180921T160338Z
UID:2354-1537920000-1538006399@www.crossfitsegrate.com
SUMMARY:MERCOLEDI' 26/9/18
DESCRIPTION:REVIEW AND PRACTICE MUSCLE UP \nEVERY 0:45 x 6 SETS \n1 MUSCLE UP \n  \n“HALF NATE”: AMRAP 10’ \nRX: \n2 MUSCLE UP \n4 HANDSTAND PUSHUP \n8 KB SWING 32/24Kg \n  \nINTERMEDIATE: \n2 PULL UP + 2 RING DIP \n6 PARALLETTE or DEFICIT PUSH UP \n8 KB SWING 24/16Kg \n  \nBEGINNER: \n2 RING ROW + 10’’ RING HOLD \n4 PUSHUP \n8 KB RUSSIAN SWING by feel
URL:http://www.crossfitsegrate.com/event/mercoledi-26918/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180927
DTEND;VALUE=DATE:20180928
DTSTAMP:20260403T222606
CREATED:20180926T220101Z
LAST-MODIFIED:20180927T065459Z
UID:2355-1538006400-1538092799@www.crossfitsegrate.com
SUMMARY:GIOVEDI' 27/9/18
DESCRIPTION:METCON \nTeam of 2 \n2 ROUNDS FOR TIME (cap 30’) \nRX & INTERMEDIATE: \n1600m RUN \n2000m ROW \n*Switch every 200m \n  \nBEGINNER \n1200m RUN \n1600m ROW \n*Switch every 200m
URL:http://www.crossfitsegrate.com/event/giovedi-27918/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180928
DTEND;VALUE=DATE:20180929
DTSTAMP:20260403T222606
CREATED:20180927T220116Z
LAST-MODIFIED:20180921T160839Z
UID:2356-1538092800-1538179199@www.crossfitsegrate.com
SUMMARY:VENERDI' 28/9/18
DESCRIPTION:SKILL: PULLUP \n  \nMETCON \nTEST: “CINDY” \nAMRAP 20’ \nRX: \n5 PULLUP \n10 PUSHUP \n15 AIR SQUAT \n  \nINTERMEDIATE: \n5 BANDED PULLUP \n10 KNEES PUSHUP \n15 AIR SQUAT \n  \nBEGINNER: \n4 RING ROW \n8 KNEES PUSHUP \n12 AIR SQUAT \nREST 30’’
URL:http://www.crossfitsegrate.com/event/venerdi-28918/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180929
DTEND;VALUE=DATE:20180930
DTSTAMP:20260403T222606
CREATED:20180928T220109Z
LAST-MODIFIED:20180928T093511Z
UID:2361-1538179200-1538265599@www.crossfitsegrate.com
SUMMARY:SABATO 29/09/18
DESCRIPTION:METCON \nFOR TIME \n21 – 15 – 9 – 15 – 21 \nDEADLIFT 100/70 Kg \nBURPEES OVER THE BAR \nPISTOL SQUAT (ALT LEG)
URL:http://www.crossfitsegrate.com/event/sabato-290918/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181001
DTEND;VALUE=DATE:20181002
DTSTAMP:20260403T222606
CREATED:20180930T220116Z
LAST-MODIFIED:20180930T154755Z
UID:2364-1538352000-1538438399@www.crossfitsegrate.com
SUMMARY:LUNEDI' 1/10/18
DESCRIPTION:STRENGTH \nEVERY 1:30 X 6 SET \n3 THRUSTER \n  \nMETCON \nLADDER + 1/10* \nAMRAP 9’ \nRX: \n1 THRUSTER 35/25Kg \n10 DUs \n*ADD 1 THS AND 10 DUs EVERY ROUND \n  \nINTERMEDIATE: \n1 THRUSTER 30/20Kg \n20 SUs \n*ADD 1 THS AND 20 SUs EVERY ROUND \n  \nBEGINNER: \n1 THRUSTER by feel \n10 SUs \n*ADD 1 THS AND 10 SUs EVERY ROUND
URL:http://www.crossfitsegrate.com/event/lunedi-11018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181002
DTEND;VALUE=DATE:20181003
DTSTAMP:20260403T222606
CREATED:20181001T220144Z
LAST-MODIFIED:20180930T154940Z
UID:2365-1538438400-1538524799@www.crossfitsegrate.com
SUMMARY:MARTEDI' 2/10/18
DESCRIPTION:METCON \n30 INTERVALS: 40’’ ON – 20’’ OFF \nRX: \n\nCAL ASSAULT BIKE\nCAL ROW\nBURPEES\nBOX JUMP 60/50cm\n2KB RUSSIAN SWING 24/16Kg\nREST\n\n  \nINTERMEDIATE: \n\nCAL ASSAULT BIKE\nCAL ROW\nBURPEES\nBOX JUMP 50/40cm\n2KB RUSSIAN SWING 16/12Kg\nREST\n\n  \nBEGINNER: (30’’ ON – 30’’ OFF) \n\nCAL ASSAULT BIKE\nCAL ROW\nBURPEES\nBOX STEP UP by feel\nKB RUSSIAN SWING by feel\nREST
URL:http://www.crossfitsegrate.com/event/martedi-21018/
END:VEVENT
END:VCALENDAR