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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
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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:20180809
DTEND;VALUE=DATE:20180810
DTSTAMP:20260404T014619
CREATED:20180808T220152Z
LAST-MODIFIED:20180805T195037Z
UID:2302-1533772800-1533859199@www.crossfitsegrate.com
SUMMARY:GIOVEDI’ 9/8/18
DESCRIPTION:TEAM WOD \n3 rnds  \n1000MT ROW \n20 DBs THRUSTERS 20/10 \n6 BAR MU/8 C2B/10 PULL UPS/12 RING ROW
URL:http://www.crossfitsegrate.com/event/giovedi-9818/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180810
DTEND;VALUE=DATE:20180811
DTSTAMP:20260404T014619
CREATED:20180809T220146Z
LAST-MODIFIED:20180805T195152Z
UID:2303-1533859200-1533945599@www.crossfitsegrate.com
SUMMARY:VENERDI’ 10/8/18
DESCRIPTION:GYMNASTIC CONDITIONING \nEMOM 12’ \n\n30’’ ME HSPU/30’’ ME PUSH UPS\n1’’ ME BURPEES \n2’ REST\n\nWOD \n4 RNDS (15’) \n12 DX KB SNATCH#24/16 \n12 SX KB SNATCH  \n20 BOX JUMP
URL:http://www.crossfitsegrate.com/event/venerdi-10818/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180813
DTEND;VALUE=DATE:20180814
DTSTAMP:20260404T014619
CREATED:20180813T054901Z
LAST-MODIFIED:20180813T054901Z
UID:2304-1534118400-1534204799@www.crossfitsegrate.com
SUMMARY:LUNEDI’ 13/08/18
DESCRIPTION:WL \nEVERY 1’30’’ X 15’ \n1 SQUAT CLEAN + 3 JERK (ANY STYLE) #MEDIUM CLIMBING  \nWOD   \n21/15/12/9/6/3 (14’ cap) \nF.SQUAT #60/40 \nLATERAL BURPEES
URL:http://www.crossfitsegrate.com/event/lunedi-130818/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180814
DTEND;VALUE=DATE:20180815
DTSTAMP:20260404T014619
CREATED:20180813T220117Z
LAST-MODIFIED:20180813T055001Z
UID:2305-1534204800-1534291199@www.crossfitsegrate.com
SUMMARY:MARTEDI’ 14/08/18
DESCRIPTION:ACCESSORY \n5 SET OF:  \n5 TEMPO BB GOODMORNING #LIGHT WEIGHT 5X5X + ME BAND GOODMORNIG #FAST \nPLANK WITH PLATE #HEAVY WEIGHT  \nME V-UPS/ SIT UPS  \nREST AS NEEDED  \nWOD ( CAP 14’) \n10/8/6/4/2 GTO 50/35 \n14 TTB/18 K2C  \n30 DU/60 SU
URL:http://www.crossfitsegrate.com/event/martedi-140818/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180816
DTEND;VALUE=DATE:20180817
DTSTAMP:20260404T014619
CREATED:20180815T220122Z
LAST-MODIFIED:20180813T055055Z
UID:2306-1534377600-1534463999@www.crossfitsegrate.com
SUMMARY:GIOVEDI’ 16/08/18
DESCRIPTION:TEAM WOD \nAMRAP 30’ \n60 BOX JUMP OVER (I GO YOU GO)  \n50 SINCRO SIT UPS  \n40 SINCRO PUSH UPS  \n30 A.SWING #24/16 (I GO YOU GO) \n20 PULL UPS (I GO YOU GO)
URL:http://www.crossfitsegrate.com/event/giovedi-160818/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180817
DTEND;VALUE=DATE:20180818
DTSTAMP:20260404T014619
CREATED:20180816T220102Z
LAST-MODIFIED:20180813T055139Z
UID:2307-1534464000-1534550399@www.crossfitsegrate.com
SUMMARY:VENERDI’ 17/8/18
DESCRIPTION:DEADLIFT \nEVERY 1’ X 12’  \n3 DEADLIFT T&GO #MEDIUM WEIGHT CLIMBING  \nWOD \n3’ ON 1’ OFF X 5 INT \n6 P.SNATCH #50/35 \n5 OHS  \nME  RUN
URL:http://www.crossfitsegrate.com/event/venerdi-17818/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180820
DTEND;VALUE=DATE:20180821
DTSTAMP:20260404T014619
CREATED:20180819T220116Z
LAST-MODIFIED:20180819T192540Z
UID:2309-1534723200-1534809599@www.crossfitsegrate.com
SUMMARY:LUNEDI’ 20/8/18
DESCRIPTION:GYMNASTIC EMOM (8’) \n\n3 BAR MU/4 C2B/ 4 PULL UPS/ 6 RING ROW \n4 TTB STRICT/ 8 K2C STRICT \n3 BAR MU/4 C2B/ 4 PULL UPS/ 6 RING ROW\n6 KIPPING TTB / 12 KIPPING K2C \n\nWOD \n6’ AMRAP X 2 ( BTW 3’ REST) \n30 DU/60 SU \n6 PISTOLS/ 15 AIR SQUAT \n6 HSPU/ 12 PUSH UPS  \nFOCUS: MANTENERE IN ENTRAMBI GLI AMRAP DEI RISULTATI SIMILI\, NON CROLLARE NEL SECONDO\, PIUTTOSTO CERCATE DI MIGLIORARE.
URL:http://www.crossfitsegrate.com/event/lunedi-20818/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180821
DTEND;VALUE=DATE:20180822
DTSTAMP:20260404T014619
CREATED:20180820T220148Z
LAST-MODIFIED:20180819T192636Z
UID:2310-1534809600-1534895999@www.crossfitsegrate.com
SUMMARY:MARTEDI’ 21/8/18
DESCRIPTION:WL \n-SNATCH- \nIN 7’  \n3 SET OF: 5 HIGH PULL (no t&go) #technical weight \nDIRECTLY \nIN 7’  \n3 SET OF: 4 MUSCLE SNATCH (no t&go) #technical weight  \nFOCUS: lavorare bene sul tirare alto il bilanciere portando alti i gomiti e estendendo bene caviglia/ginocchio/anca. ATTENZIONE a non portare avanti il mento nella fase di tirata.  \nRICERCARE TRASFERT DEL LAVORO DI HIGH PULL POI SUL MUSCLE SNATCH. \nWOD \n6 RNDS FOR TIME (CAP 13’)  \n10 BOX JUMP \n6 WALL BALL 9/6 Kg  \n12 DB SNATCH #20/10
URL:http://www.crossfitsegrate.com/event/martedi-21818/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180822
DTEND;VALUE=DATE:20180823
DTSTAMP:20260404T014619
CREATED:20180821T220148Z
LAST-MODIFIED:20180819T192810Z
UID:2311-1534896000-1534982399@www.crossfitsegrate.com
SUMMARY:MERCOLEDI’ 22/8/18
DESCRIPTION:ACCESSORY \n-SHOULDERS- \n4 SET OF:  \n6 DOUBLE KB Z-Press  \n10 BAND PULL-APARTS \n10 SCAPULAR PULL-UPS \n6 PULL UPS NEGATIVE ( usare box o elastico per scalare)  \nREST AS NEEDED  \nFOCUS: mantenere alta la qualità dei movimenti\, lavorare bene sulla cuffia dei rotatori QUINDI NON ELEVARE LA SPALLA. \nWOD  \nAMRAP 14’ \n10 BURPEES \n20 ALT-KB CLEAN #24/16 \n10Mt dx+ 10Mt sx FARMER CARRY  \nNB: 1 solo kb
URL:http://www.crossfitsegrate.com/event/mercoledi-22818/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180823
DTEND;VALUE=DATE:20180824
DTSTAMP:20260404T014619
CREATED:20180822T220131Z
LAST-MODIFIED:20180819T193031Z
UID:2312-1534982400-1535068799@www.crossfitsegrate.com
SUMMARY:GIOVEDI’ 23/8/18
DESCRIPTION:WOD \n25’ AMRAP  \nTEAM OF 2  \n800 RUN (ALL TEAM)  \n10 SYNCRO PUSH PRESS 40/25  \n1000 ROW ( I GO YOU GO)  \n10 SYNCRO P.SNATCH
URL:http://www.crossfitsegrate.com/event/giovedi-23818/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180824
DTEND;VALUE=DATE:20180825
DTSTAMP:20260404T014619
CREATED:20180823T220142Z
LAST-MODIFIED:20180819T193210Z
UID:2313-1535068800-1535155199@www.crossfitsegrate.com
SUMMARY:VENERDI’ 24/8/18
DESCRIPTION:STRENGTH \n-DEADLIFT-  \n5 SET OF: 6 DEADLIFT T&GO KNEE PAUSE ( IN DISCESA) #MEDIUM CLIMBING  \nFOCUS: PORRE ATTENZIONE NELLA FASE DI DISCESA\, 3’ DI PAUSE CON IL FINE DI NON FARE “ RIMBALZARE” IL BILANCERE NEL T&GO \nWOD \n5 RNDS FOR TIME (11’ CAP) \n14 SDHP #40/25 \n7 PULL UPS/10RING ROW  \n20 SIT UPS
URL:http://www.crossfitsegrate.com/event/venerdi-24818/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180827
DTEND;VALUE=DATE:20180828
DTSTAMP:20260404T014619
CREATED:20180826T220118Z
LAST-MODIFIED:20180819T193322Z
UID:2314-1535328000-1535414399@www.crossfitsegrate.com
SUMMARY:LUNEDI’ 27/8/18
DESCRIPTION:STRENGTH \n-F.SQUAT- \n5 SET OF 3 PAUSE F.SQUAT #HEAVY CLIMBING  \nWOD \nAMRAP 14’  \n21 BOX JUMP OVER \n15 PUSH JERK #60/40 \n9 C2B/10 PULL UPS/ 12 RING ROW
URL:http://www.crossfitsegrate.com/event/lunedi-27818/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180828
DTEND;VALUE=DATE:20180829
DTSTAMP:20260404T014619
CREATED:20180827T220133Z
LAST-MODIFIED:20180819T193546Z
UID:2315-1535414400-1535500799@www.crossfitsegrate.com
SUMMARY:MARTEDI’ 28/8/18
DESCRIPTION:GYMNASTIC CONDITIONING ALT 9’ EMOM \n\n13/10 CAL ROW\nME SIT UPS \n1’ REST \n\nNB: PARTIRE TUTTI DAL ROW\, QUINDI SE NON BASTANO QUELLI IN PIU’ PARTONO DAL REST  \nWOD \n4 RNDS FOR TIME (CAP 15’) \n15 A.SWING #24/16 \n12 GOBLET SQUAT  \n10 KB PUSH PRESS (5DX/5SX) \nIF DROP THE BELL PERFORM 6 PUSH UPS ( ANCHE TRA GLI ESERCIZI)
URL:http://www.crossfitsegrate.com/event/martedi-28818/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20180829
DTEND;VALUE=DATE:20180830
DTSTAMP:20260404T014619
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:20260404T014619
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:20260404T014619
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:20260404T014619
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:20260404T014619
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:20260404T014619
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:20260404T014619
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:20260404T014619
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:20260404T014619
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:20260404T014619
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:20260404T014619
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:20260404T014619
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:20260404T014619
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:20260404T014619
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:20260404T014619
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:20260404T014619
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:20260404T014619
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
END:VCALENDAR