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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:20180910
DTEND;VALUE=DATE:20180911
DTSTAMP:20260403T235650
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:20260403T235650
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:20260403T235650
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:20260403T235650
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:20260403T235650
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:20260403T235650
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:20260403T235650
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:20260403T235650
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:20260403T235650
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:20260403T235650
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:20260403T235650
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:20260403T235650
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:20260403T235650
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:20260403T235650
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:20260403T235650
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:20260403T235650
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:20260403T235650
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:20260403T235650
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:20260403T235650
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:20260403T235650
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
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181003
DTEND;VALUE=DATE:20181004
DTSTAMP:20260403T235650
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:20260403T235650
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:20260403T235650
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:20260403T235650
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:20260403T235650
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:20260403T235650
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:20260403T235650
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:20260403T235650
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:20260403T235650
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:20260403T235650
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
END:VCALENDAR