BEGIN:VCALENDAR
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: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
BEGIN:DAYLIGHT
TZOFFSETFROM:+0100
TZOFFSETTO:+0200
TZNAME:CEST
DTSTART:20200329T010000
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BEGIN:STANDARD
TZOFFSETFROM:+0200
TZOFFSETTO:+0100
TZNAME:CET
DTSTART:20201025T010000
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END:VTIMEZONE
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190207
DTEND;VALUE=DATE:20190208
DTSTAMP:20260404T001056
CREATED:20190206T230141Z
LAST-MODIFIED:20190207T073126Z
UID:2496-1549497600-1549583999@www.crossfitsegrate.com
SUMMARY:GIVOEDI' 7/2/19
DESCRIPTION:METCON \nEVERY 4:00 x 8 SETS \nRX \n300m ROW \n15-20 KB SWING 32/24Kg \n10-15 WALL BALL 20/14lbs \n  \nINTERMEDIATE \n300m ROW \n15-20 KB SWING 24/16Kg \n10-15 WALL BALL 16/12lbs \n  \nBEGINNER \n250m ROW \n15 KB RUSSIAN SWING by feel \n10 WALL BALL by feel
URL:http://www.crossfitsegrate.com/event/givoedi-7219/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190208
DTEND;VALUE=DATE:20190209
DTSTAMP:20260404T001056
CREATED:20190207T230112Z
LAST-MODIFIED:20190131T084016Z
UID:2497-1549584000-1549670399@www.crossfitsegrate.com
SUMMARY:VENERDI' 8/2/19
DESCRIPTION:METCON \nAMRAP 15’ \nRX: \n12 FRONT SQUAT 60/40Kg \n12 HANDSTAND PUSHUP \n12 TOES TO BAR \n  \nINTERMEDIATE: \n12 FRONT SQUAT 40/25Kg \n12 DEFICIT PUSHUP \n12 V-UP \n  \nBEGINNER: \n12 FRONT SQUAT by feel \n12 KNEES PUSHUP \n12 SIT UP
URL:http://www.crossfitsegrate.com/event/venerdi-8219/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190209
DTEND;VALUE=DATE:20190210
DTSTAMP:20260404T001056
CREATED:20190208T230148Z
LAST-MODIFIED:20190209T092106Z
UID:2499-1549670400-1549756799@www.crossfitsegrate.com
SUMMARY:SABATO 9/2/19
DESCRIPTION:METCON \nTEAM OF 2 \n10 ROUNDS FOR TIME \n1 ROUND MADE BY \nPARTNER A: 200m ROW \nPARTNER B: REST \nPARTNER A: REST \nPARTNER B: 200m RUN WITH MEDBALL 20/14lbs \nPARTNER A & B: 20 BURPEES OVER THE PARTNER HOLDING PLANK (switch as needed) \nTHEN SWITCH PARTNER
URL:http://www.crossfitsegrate.com/event/sabato-9219/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190211
DTEND;VALUE=DATE:20190212
DTSTAMP:20260404T001056
CREATED:20190210T230132Z
LAST-MODIFIED:20190208T142133Z
UID:2503-1549843200-1549929599@www.crossfitsegrate.com
SUMMARY:LUNEDI' 11/2/19
DESCRIPTION:WEIGHTLIFTING \nIN 12 MIN: \n1RM CLEAN & JERK \n  \nMETCON \nAMRAP 14’ \nRX: \n6 TOES TO BAR \n8 POWER CLEAN 60/40Kg \n10 LATERAL BURPEES \n  \nINTERMEDIATE: \n6 KNEES TO ELBOWS \n8 POWER CLEAN 50/30Kg \n10 LATERAL BURPEES \n  \nBEGINNER: \n6 KNEES TO CHEST \n8 POWER CLEAN by feel \n10 LATERAL BURPEES
URL:http://www.crossfitsegrate.com/event/lunedi-11219/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190212
DTEND;VALUE=DATE:20190213
DTSTAMP:20260404T001056
CREATED:20190211T230140Z
LAST-MODIFIED:20190208T142250Z
UID:2504-1549929600-1550015999@www.crossfitsegrate.com
SUMMARY:MARTEDI' 12/2/19
DESCRIPTION:METCON \n2’ ON – 2’ OFF x 8 INTERVALS (32MIN) \nRX: \n30 DOUBLE UNDERS \n25 Ab-Mat SIT UP \nMAX EFFORT PUSH JERK 40/30Kg \n  \nINTERMEDIATE: \n50 SINGLE UNDERS \n25 Ab-Mat SIT UP \nMAX EFFORT PUSH JERK 35/25Kg \n  \nBEGINNER: \n30 SINGLE UNDERS \n25 Ab-Mat SIT UP \nMAX EFFORT PUSH JERK by feel
URL:http://www.crossfitsegrate.com/event/martedi-12219/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190213
DTEND;VALUE=DATE:20190214
DTSTAMP:20260404T001056
CREATED:20190212T230157Z
LAST-MODIFIED:20190208T142341Z
UID:2505-1550016000-1550102399@www.crossfitsegrate.com
SUMMARY:MERCOLEDI' 13/2/19
DESCRIPTION:STRENGTH \nEMOM 10’ \nODD: 5 FRONT SQUAT \nEVEN: 8 BB ROW \n  \nMETCON \n2 ROUNDS FOR TIME \nRX: \n30 OVERHEAD SQUAT 40/30Kg \n15 CHEST TO BAR \n30 PUSH PRESS 40/30Kg \n15 CHEST TO BAR \n  \nINTERMEDIATE: \n30 OHS 30/20Kg \n15 PULL UP \n30 PUSH PRESS \n15 PULL UP \n  \nBEGINNER: \n30  OHS by feel \n15 RING ROW \n30 PUSH PRESS \n15 RING ROW \n  \nCAP TIME 12 MIN
URL:http://www.crossfitsegrate.com/event/mercoledi-13219/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190214
DTEND;VALUE=DATE:20190215
DTSTAMP:20260404T001056
CREATED:20190213T230147Z
LAST-MODIFIED:20190208T142457Z
UID:2506-1550102400-1550188799@www.crossfitsegrate.com
SUMMARY:GIOVEDI' 14/2/19
DESCRIPTION:METCON \nAMRAP 18’ \nRX \n20 HANDSTAND PUSH UP \n10 1-ARM KB FRONT RACK LUNGES (RIGHT ARM) 24/16Kg \n20 BOX JUMP 60/50cm \n10 1-ARM KB FRONT RACK LUNGES (LEFT ARM) 24/16Kg \n  \nINTERMEDIATE: \n20 DEFICIT PUSH UP \n10 1-ARM KB FRONT RACK LUNGES (RIGHT ARM) 20/12Kg \n20 BOX JUMP 50/40cm \n10 1-ARM KB FRONT RACK LUNGES (LEFT ARM) 20/12Kg \n  \nBEGINNER: \n20 PUSH UP or KNEES PUSH UP \n10 1-ARM KB FRONT RACK LUNGES (RIGHT ARM) by feel \n20 BOX STEP UP 50/40cm \n10 1-ARM KB FRONT RACK LUNGES (LEFT ARM) by feel
URL:http://www.crossfitsegrate.com/event/giovedi-14219/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190215
DTEND;VALUE=DATE:20190216
DTSTAMP:20260404T001056
CREATED:20190214T230104Z
LAST-MODIFIED:20190215T054910Z
UID:2507-1550188800-1550275199@www.crossfitsegrate.com
SUMMARY:VENERDI' 15/2/19
DESCRIPTION:BARBELL CYCLING \nEVERY 1:15 x 6 SETS \n8 POWER SNATCH @40-50% of 1RM \n  \nMETCON \nAMRAP 10’ \nRX: \n6 STRICT PULL UP \n12 KB SUMO DEADLIFT HIGH PULL 24/16Kg \n14 KB GOBLET SQUAT 24/16Kg \n  \nINTERMEDIATE: \n6 STRICT BANDED PULL UP \n12 KB SUMO DEADLIFT HIGH PULL 20/12Kg \n14 KB GOBLET SQUAT 20/12Kg \n  \nBEGINNER: \n6 RING ROW TEMPO 3030 \n12 KB SUMO DEADLIFT HIGH PULL by feel \n14 KB GOBLET SQUAT by feel
URL:http://www.crossfitsegrate.com/event/venerdi-15219/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190216
DTEND;VALUE=DATE:20190217
DTSTAMP:20260404T001056
CREATED:20190215T230129Z
LAST-MODIFIED:20190214T150439Z
UID:2508-1550275200-1550361599@www.crossfitsegrate.com
SUMMARY:SABATO 16/2/19
DESCRIPTION:TEAM WOD OF 2 \nEVERY 5 MIN X 5 INTERVALS \nA) MAX REPS TOES TO BAR \nB) MAX REPS DB SNATCH \nC) MAX REPS PULL UP \nD) MAX REPS DOUBLE DB THRUSTER \nE) MAX REPS BURPEES \n  \nSWITCH AS NEEDED \nAT EVERY SWITCH 20m SHUTTLE RUN
URL:http://www.crossfitsegrate.com/event/sabato-16219/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190218
DTEND;VALUE=DATE:20190219
DTSTAMP:20260404T001056
CREATED:20190217T230109Z
LAST-MODIFIED:20190216T175010Z
UID:2511-1550448000-1550534399@www.crossfitsegrate.com
SUMMARY:LUNEDI' 18/2/19
DESCRIPTION:DEADLIFT \nBUILD A HEAVY SET OF 3 REPS IN 12 MIN \n  \nMETCON \nAMRAP 12’ \nRX: \n6 STRICT HANDSTAND PUSH UP \n9 DEADLIFT 100/70Kg \n36 DOUBLE UNDERS \n  \nINTERMEDIATE: \n6 DEFICIT PUSH UP \n9 DEADLIFT 80/50Kg \n50 SINGLE UNDERS \n  \nBEGINNER: \n6 PUSH UP or KNEES PUSH UP \n9 DEADLIFT by feel \n36 SINGLE UNDERS
URL:http://www.crossfitsegrate.com/event/lunedi-18219/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190219
DTEND;VALUE=DATE:20190220
DTSTAMP:20260404T001056
CREATED:20190218T230118Z
LAST-MODIFIED:20190216T175116Z
UID:2512-1550534400-1550620799@www.crossfitsegrate.com
SUMMARY:MARTEDI' 19/2/19
DESCRIPTION:METCON \nRX: \n\nAMRAP 4’\n\n21 BURPEES \n21 TOES TO BAR \n21 FRONT SQUAT 40/30Kg \nREST 4 MIN \n\nAMRAP 4’\n\n15 BURPEES \n15 TOES TO BAR \n15 FRONT SQUAT 50/35Kg \nREST 4 MIN \n\nAMRAP 4’\n\n9 BURPEES \n9 TOES TO BAR \n9 FRONT SQUAT 60/40Kg \n  \nINTERMEDIATE: \nTOES TO BAR -> KNEES TO ELBOWS \nFRONT SQUAT -> A) 35/25 B) 40/30\, C) 50/35Kg \n  \nBEGINNER: \nTOES TO BAR -> KNEES TO CHEST \nFRONT SQUAT: by feel\, climbing
URL:http://www.crossfitsegrate.com/event/martedi-19219/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190220
DTEND;VALUE=DATE:20190221
DTSTAMP:20260404T001056
CREATED:20190219T230138Z
LAST-MODIFIED:20190216T175427Z
UID:2513-1550620800-1550707199@www.crossfitsegrate.com
SUMMARY:MERCOLEDI' 20/2/19
DESCRIPTION:GYMNASTICS \nEVERY 1:30 x 6 SETS \nRX: 1 LEGLESS HOLLOW BODY ROPE CLIMB \nINT: 5 STRICT PULL UP \nBEG: 8 RING ROW 3030 \n  \nMETCON \n3 ROUDS FOR TIME \nRX: \n21 CAL ROW \n15 MEDBALL CLEAN 20/14lbs \n9 RING DIP \n  \nINTERMEDIATE: \n21 CAL ROW \n15 MEDBALL CLEAN 14/16lbs \n9 BANDED RING DIP \n  \nBEGINNER: \n18 CAL ROW \n15 MEDBALL CLEAN by feel \n9 PUSH UP or KNEES PUSH UP
URL:http://www.crossfitsegrate.com/event/mercoledi-20219/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190221
DTEND;VALUE=DATE:20190222
DTSTAMP:20260404T001056
CREATED:20190220T230154Z
LAST-MODIFIED:20190216T175558Z
UID:2514-1550707200-1550793599@www.crossfitsegrate.com
SUMMARY:GIOVEDI' 21/2/19
DESCRIPTION:METCON \nAMRAP 25’ \nRX \n400m RUN / 500m ROW (SWITCH MODALITY EVERY ROUND) \n60 DOUBLE UNDERS \n30 KB RUSSIAN SWING \n20 KB FRONT RACK BOX STEP OVER (10 R. ARM + 10 L. ARM) 60/50cm \n10 ALT ARM KB TURKISH GET UP \nKB: 20/12Kg \n  \nINTERMEDIATE: \n400m RUN / 500m ROW (SWITCH MODALITY EVERY ROUND) \n100 SINGLE UNDERS \n30 KB RUSSIAN SWING \n20 KB FRONT RACK BOX STEP OVER (10 R. ARM + 10 L. ARM) 50/40cm \n10 ALT ARM KB TURKISH GET UP \nKB: 16/8Kg \n  \nBEGINNER: \n400m RUN / 500m ROW (SWITCH MODALITY EVERY ROUND) \n60 SINGLE UNDERS \n30 KB RUSSIAN SWING \n20 KB FRONT RACK BOX STEP OVER (10 R. ARM + 10 L. ARM) 50/40cm \n10 ALT ARM KB TURKISH GET UP \nKB: by feel
URL:http://www.crossfitsegrate.com/event/giovedi-21219/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190222
DTEND;VALUE=DATE:20190223
DTSTAMP:20260404T001056
CREATED:20190221T230107Z
LAST-MODIFIED:20190216T175726Z
UID:2515-1550793600-1550879999@www.crossfitsegrate.com
SUMMARY:VENERDI' 22/2/19
DESCRIPTION:OPEN WORKOUT 19.1 :)))
URL:http://www.crossfitsegrate.com/event/venerdi-22219/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190223
DTEND;VALUE=DATE:20190224
DTSTAMP:20260404T001056
CREATED:20190222T230144Z
LAST-MODIFIED:20190216T180447Z
UID:2516-1550880000-1550966399@www.crossfitsegrate.com
SUMMARY:SABATO 23/2/19
DESCRIPTION:BOX LEAGUE \nCLASSI DI FLEXIBILITY E CROSSFIT SOSPESE
URL:http://www.crossfitsegrate.com/event/sabato-23219/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190225
DTEND;VALUE=DATE:20190226
DTSTAMP:20260404T001056
CREATED:20190224T230118Z
LAST-MODIFIED:20190222T200502Z
UID:2517-1551052800-1551139199@www.crossfitsegrate.com
SUMMARY:LUNEDI' 25/2/19
DESCRIPTION:SPLIT JERK \nBUILD A HEAVY SET OF 3 REPS IN 12 MIN \n  \nMETCON \nAMRAP 8’ \nLADDER UP \nRX: \n1-2-3-4 . . . PUSH JERK 45/30Kg \n2-4-6-8 . . . LATERAL BURPEES \n  \nINT: \n1-2-3-4 . . . PUSH JERK 30/20Kg \n2-4-6-8 . . . LATERAL BURPEES \n  \nBEG: \n1-2-3-4 . . . PUSH JERK by feel \n2-4-6-8 . . . LATERAL BURPEES
URL:http://www.crossfitsegrate.com/event/lunedi-25219/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190226
DTEND;VALUE=DATE:20190227
DTSTAMP:20260404T001056
CREATED:20190225T230109Z
LAST-MODIFIED:20190222T200932Z
UID:2518-1551139200-1551225599@www.crossfitsegrate.com
SUMMARY:MARTEDI' 26/2/19
DESCRIPTION:METCON \nTEAM OF TWO \n2 ROUNDS FOR TIME \nRX: \n2K ROW (SWITCH EVERY 250m) \n80 THRUSTER 20/15Kg \n40 CHEST TO BAR \n  \nINT: \n2K ROW (SWITCH EVERY 250m) \n80 THRUSTER 15/10Kg \n40 PULL UP \n  \nBEG: \n2K ROW (SWITCH EVERY 250m) \n80 THRUSTER by feel \n40 JUMPING PULL UP \n  \nCAP TIME 28 MIN
URL:http://www.crossfitsegrate.com/event/martedi-26219/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190227
DTEND;VALUE=DATE:20190228
DTSTAMP:20260404T001056
CREATED:20190226T230149Z
LAST-MODIFIED:20190222T201136Z
UID:2519-1551225600-1551311999@www.crossfitsegrate.com
SUMMARY:MERCOLEDI' 27/2/19
DESCRIPTION:METCON \n5 ROUNDS FOR TIME \nRX: \n15 – 12 – 9 – 6 – 3 DBs CLEAN AND JERK 22.5/15Kg \n20 DEFICIT PUSH UP AFTER EVERY ROUND \n  \nINT: \n15 – 12 – 9 – 6 – 3 DBs CLEAN AND JERK 17.5/10Kg \n20 DEFICIT PUSH UP AFTER EVERY ROUND \n  \nBEG: \n15 – 12 – 9 – 6 – 3 DBs CLEAN AND JERK by feel \n20 PUSH UP (or KNEES PUSH UP) AFTER EVERY ROUND \n  \nCAP TIME 16 MIN
URL:http://www.crossfitsegrate.com/event/mercoledi-27219/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190228
DTEND;VALUE=DATE:20190301
DTSTAMP:20260404T001056
CREATED:20190227T230143Z
LAST-MODIFIED:20190222T201239Z
UID:2520-1551312000-1551398399@www.crossfitsegrate.com
SUMMARY:GIOVEDI' 28/2/19
DESCRIPTION:METABOLIC CONDITIONING \nRX\, INTERMEDIATE & BEGINNER: \nROW 250m \nROW 500m \nROW 1000m \nROW 500m \nROW 250m \nWORK-REST 1:1
URL:http://www.crossfitsegrate.com/event/giovedi-28219/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190301
DTEND;VALUE=DATE:20190302
DTSTAMP:20260404T001056
CREATED:20190228T230154Z
LAST-MODIFIED:20190222T201340Z
UID:2521-1551398400-1551484799@www.crossfitsegrate.com
SUMMARY:VENERDI' 1/3/19
DESCRIPTION:OPEN WORKOUT 19.2 :))
URL:http://www.crossfitsegrate.com/event/venerdi-1319/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190302
DTEND;VALUE=DATE:20190303
DTSTAMP:20260404T001056
CREATED:20190301T230159Z
LAST-MODIFIED:20190301T224533Z
UID:2522-1551484800-1551571199@www.crossfitsegrate.com
SUMMARY:SABATO 2/3/19
DESCRIPTION:TEAM WOD OF TWO \nSWITCH AS NEEDED \n30 SHOULDER TO OVERHEAD \n40 CHEST TO BAR \n50 SNATCH \n60 BURPEES BOX JUMP OVER \n50 SNATCH \n40 CHEST TO BAR \n30 SHOULDER TO OVERHEAD \nAFTER EVERY SET 200m RUN TOGETHER
URL:http://www.crossfitsegrate.com/event/sabato-2319/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190304
DTEND;VALUE=DATE:20190305
DTSTAMP:20260404T001056
CREATED:20190303T230139Z
LAST-MODIFIED:20190302T204815Z
UID:2524-1551657600-1551743999@www.crossfitsegrate.com
SUMMARY:LUNEDI' 4/3/19
DESCRIPTION:METCON \nFOR TIME \n1 ROUND OF: \n100 DOUBLE UNDERS \n50 AIR SQUAT \n25 PUSH PRESS \nFOLLOWED BY 2 ROUNDS OF: \n60 DOUBLE UNDERS \n30 AIR SQUAT \n15 PUSH PRESS \nFOLLOWED BY 3 ROUNDS OF: \n40 DOUBLE UNDERS \n20 AIR SQUAT \n10 PUSH PRESS \n  \nRX: 40/30Kg \nINT: 35/25Kg & SINGLE UNDERS x2 \nBEG: by feel \n  \nCAP TIME 16 MIN
URL:http://www.crossfitsegrate.com/event/lunedi-4319/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190305
DTEND;VALUE=DATE:20190306
DTSTAMP:20260404T001056
CREATED:20190304T230122Z
LAST-MODIFIED:20190302T204910Z
UID:2525-1551744000-1551830399@www.crossfitsegrate.com
SUMMARY:MARTEDI' 5/3/19
DESCRIPTION:METCON \n2:30 ON – 2:30 OFF x 5 INTERVALS \nRX: \nM300/W250m ROW \n10 CHEST TO BAR \nMAX KB SNATCH 24/16Kg \n  \nINT \nM300/W250m ROW \n10 PULL UP \nMAX KB SNATCH 20/12Kg \n  \nBEG \nM250/W200m ROW \n10 RING ROW \nMAX KB SNATCH by feel
URL:http://www.crossfitsegrate.com/event/martedi-5319/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190306
DTEND;VALUE=DATE:20190307
DTSTAMP:20260404T001056
CREATED:20190305T230116Z
LAST-MODIFIED:20190305T074920Z
UID:2526-1551830400-1551916799@www.crossfitsegrate.com
SUMMARY:MERCOLEDI' 6/3/19
DESCRIPTION:SKILL \nBAR MUSCLE UP \n  \nMETCON \n”PIETRO” \nAMRAP 19’ \nRX: \n2 BAR MUSCLE UP or M4/W3 STRICT PULL UP \n3 THRUSTER 135/95lbs \n19 LATERAL BURPEES
URL:http://www.crossfitsegrate.com/event/mercoledi-6319/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190307
DTEND;VALUE=DATE:20190308
DTSTAMP:20260404T001056
CREATED:20190306T230113Z
LAST-MODIFIED:20190302T205111Z
UID:2527-1551916800-1552003199@www.crossfitsegrate.com
SUMMARY:GIOVEDI' 7/3/19
DESCRIPTION:METCON \n30’ EMOM \nRX \n\nA) 5 STRICT HANDSTAND PUSH UP + 10’’ HANDSTAND HOLD\nB) 16-20 WALKING LUNGES\nC) 6-10 CAL BIKE\nD) 30-40’’ HOLLOW HOLD\nE) 8-12 CAL ROW\nF) REST\n\n  \nINT & BEG \n\nA) 7 PUSH UP + 20’’ PLANK ON HANDS\nB) 14-18 WALKING LUNGES\nC) 6-8 CAL BIKE\nD) 20-30’’ HOLLOW HOLD\nE) 8-10 CAL ROW\nF) REST
URL:http://www.crossfitsegrate.com/event/giovedi-7319/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190308
DTEND;VALUE=DATE:20190309
DTSTAMP:20260404T001056
CREATED:20190307T230117Z
LAST-MODIFIED:20190302T205201Z
UID:2528-1552003200-1552089599@www.crossfitsegrate.com
SUMMARY:VENERDI' 8/3/19
DESCRIPTION:OPEN WORKOUT 19.3 :))
URL:http://www.crossfitsegrate.com/event/venerdi-8319/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190309
DTEND;VALUE=DATE:20190310
DTSTAMP:20260404T001056
CREATED:20190308T230110Z
LAST-MODIFIED:20190309T074336Z
UID:2530-1552089600-1552175999@www.crossfitsegrate.com
SUMMARY:SABATO 9/3/19
DESCRIPTION:TEAM WOD OF 2 \nFOR TIME \nCASH IN:  150m DOUBLE KB FARMER CARRY (EACH) \nTHEN 20 ROUNDS OF \n10 DOUBLE KB RUSSIAN SWING \n10 DOUBLE KB FRONT SQUAT \n10 DOUBLE KB STOH \n(CHANGE EVERY RND) \nCASH OUT: 150m DOUBLE KB FARMER CARRY (EACH)
URL:http://www.crossfitsegrate.com/event/sabato-9319/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190311
DTEND;VALUE=DATE:20190312
DTSTAMP:20260404T001056
CREATED:20190310T230125Z
LAST-MODIFIED:20190309T115420Z
UID:2531-1552262400-1552348799@www.crossfitsegrate.com
SUMMARY:LUNEDI' 11/3/19
DESCRIPTION:SKILL: PISTOLS \n  \nMETCON \nAMRAP 12’ \nRX \n5 CHEST TO BAR \n10 ALT PISTOL \n15 PUSH UP \n  \nINT \n5 PULL UP \n10 ALT PISTOL WITH MB \n15 PUSH UP \n  \nBEG \n5 RING ROW 3030 \nMEDBALL FRONT SQUAT 20/14lbs \n15 KNEES PUSH UP
URL:http://www.crossfitsegrate.com/event/lunedi-11319/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190312
DTEND;VALUE=DATE:20190313
DTSTAMP:20260404T001056
CREATED:20190311T230128Z
LAST-MODIFIED:20190309T115513Z
UID:2532-1552348800-1552435199@www.crossfitsegrate.com
SUMMARY:MARTEDI' 12/3/19
DESCRIPTION:TEAM WOD OF 2 \nFOR TIME \n400 – 600 – 800m RUN TOGETHER \n60 – 40 – 20 HANG POWER SNATCH \n10 – 8 – 6 WALL CLIMB \n*SWITCH AS NEEDED \n  \nCAP TIME 25 MIN \n  \nRX: 40/30Kg \nINT: 30/20Kg \nBEG: by feel
URL:http://www.crossfitsegrate.com/event/martedi-12319/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190313
DTEND;VALUE=DATE:20190314
DTSTAMP:20260404T001056
CREATED:20190312T230120Z
LAST-MODIFIED:20190309T115607Z
UID:2533-1552435200-1552521599@www.crossfitsegrate.com
SUMMARY:MERCOLEDI' 13/3/19
DESCRIPTION:FRONT SQUAT \nBUILD A HEAVY SET OF 3 REPS IN 12 MIN \n  \nMETCON \n3 ROUNDS FOR TIME \nRX \n12 BURPEES \n6 SQUAT CLEAN 60/40Kg \n3 BAR MUSCLE UP \n  \nINT \n12 BURPEES \n6 SQUAT CLEAN 45/32.5Kg \n6 CHEST TO BAR \n  \nBEG \n12 BURPEES \n6 SQUAT CLEAN by feel \n6 JUMPING PULL UP \n  \nCAP TIME 9 MIN
URL:http://www.crossfitsegrate.com/event/mercoledi-13319/
END:VEVENT
END:VCALENDAR