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: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
END:STANDARD
END:VTIMEZONE
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181022
DTEND;VALUE=DATE:20181023
DTSTAMP:20260403T201903
CREATED:20181021T220119Z
LAST-MODIFIED:20181019T154604Z
UID:2385-1540166400-1540252799@www.crossfitsegrate.com
SUMMARY:LUNEDI' 22/10/18
DESCRIPTION:STRENGTH \nIN 12’ \nBUILD A HEAVY SET OF 5 THRUSTERS \n  \nMETCON \nAMRAP 7’ \nLADDER +3 \nRX: \n3 THRUSTER 40/30Kg \n3 LATERAL BURPEES \n*ADD 3 REP EVERY ROUNDS \n  \nINTERMEDIATE: \n3 THRUSTER 30/20Kg \n3 LATERAL BURPEES \n*ADD 3 REP EVERY ROUND \n  \nBEGINNER: \n3 MEDBALL SQUAT 16/12 lbs \n3 DOWN & UP \n*ADD 3 REP EVERY ROUND
URL:http://www.crossfitsegrate.com/event/lunedi-221018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181023
DTEND;VALUE=DATE:20181024
DTSTAMP:20260403T201903
CREATED:20181022T220115Z
LAST-MODIFIED:20181019T154721Z
UID:2386-1540252800-1540339199@www.crossfitsegrate.com
SUMMARY:MARTEDI' 23/10/18
DESCRIPTION:METCON \nAMRAP 15’ \nRX: \n30 DUs \n15 POWER CLEAN 50/35Kg \n30 DUs \n15 TOES TO BAR \n  \nINTERMEDIATE: \n60 SUs \n15 POWER CLEAN 40/25Kg \n60 SUs \n15 KNEES TO CHEST \n  \nBEGINNER: \n45 SUs \n15 POWER CLEAN by feel \n45 SUs \n15 Ab-Mat SIT UP
URL:http://www.crossfitsegrate.com/event/martedi-231018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181024
DTEND;VALUE=DATE:20181025
DTSTAMP:20260403T201903
CREATED:20181023T220127Z
LAST-MODIFIED:20181019T154829Z
UID:2387-1540339200-1540425599@www.crossfitsegrate.com
SUMMARY:MERCOLEDI' 24/10/18
DESCRIPTION:STRENGTH \nDEADLIFT \nEVERY 2:00 x 5 SET \n3 REP (HEAVY/CLIMBING) \n  \nMETCON \nTEAM OF 2 \nAMRAP 18’ \nRX: \n7 DEADLIFT 100/70Kg \n200m RUN \n7 BURPEES \n  \nINTERMEDIATE: \n7 DEADLIFT 70/45Kg \n200m RUN \n7 BURPEES \n  \nBEGINNER: \n7 DEADLIFT by feel \n100m RUN \n7 DOWN & UP \n  \n*SWITCH EVERY ROUND
URL:http://www.crossfitsegrate.com/event/mercoledi-241018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181025
DTEND;VALUE=DATE:20181026
DTSTAMP:20260403T201903
CREATED:20181024T220113Z
LAST-MODIFIED:20181019T155003Z
UID:2388-1540425600-1540511999@www.crossfitsegrate.com
SUMMARY:GIOVEDI' 25/10/18
DESCRIPTION:INTERVALS \n4:00 ON – 4:00 OFF x 3 SETS \nAMRAP \nRX: \n21/18 CAL ROW \n15 POWER SNATCH 50/35Kg \n9 BOX JUMP OVER 60/50cm \n  \nINTERMEDIATE: \n21/18 CAL ROW \n15 POWER SNATCH 40/25Kg \n9 BOX JUMP OVER 50/40cm \n  \nBEGINNER: \n15/12 CAL ROW \n9 POWER SNATCH by feel \n6 BOX STEP OVER by feel \n  \n*RESTART FROM WHERE YOU FINISHED IN THE LAST ROUND
URL:http://www.crossfitsegrate.com/event/giovedi-251018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181026
DTEND;VALUE=DATE:20181027
DTSTAMP:20260403T201903
CREATED:20181025T220110Z
LAST-MODIFIED:20181019T155120Z
UID:2389-1540512000-1540598399@www.crossfitsegrate.com
SUMMARY:VENERDI' 26/10/18
DESCRIPTION:METCON \nAMRAP 20’ \nRX: \n7 CHEST TO BAR \n14 ALT. PISTOL \n21 V-UP \n  \nINTERMEDIATE: \n7 PULL UP \n14 ALT PISTOLS (with mb behind) \n21 TUCK CRUNCH \n  \nBEGINNER: \n10 RING ROW \n14 MEDBALL SQUAT 16/12lbs \n21 Ab-Mat SITUP
URL:http://www.crossfitsegrate.com/event/venerdi-261018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181027
DTEND;VALUE=DATE:20181028
DTSTAMP:20260403T201903
CREATED:20181026T220150Z
LAST-MODIFIED:20181026T110159Z
UID:2390-1540598400-1540684799@www.crossfitsegrate.com
SUMMARY:SABATO 27/10/18
DESCRIPTION:TEAM WOD OF 2 \nWITH A RUNNING CLOCK:\n\nFROM 0 TO 10:\n\nfind 1 RM of Snatch and 1 RM Clean and Jerk ( Each partner choose only one lift )\nWorking only one at time with same barbell\n\nSCORE: Total weight of two best lift.\n\nFROM 11 TO 25:\n\nFOR TIME: Karen\n150 wall ball @9/6 Kg\nIn the remaining time:\nmax effort DL with highest weight found before.\n\nSCORE: Total reps.
URL:http://www.crossfitsegrate.com/event/sabato-271018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181029
DTEND;VALUE=DATE:20181030
DTSTAMP:20260403T201903
CREATED:20181028T230117Z
LAST-MODIFIED:20181026T120524Z
UID:2391-1540771200-1540857599@www.crossfitsegrate.com
SUMMARY:LUNEDI' 29/10/18
DESCRIPTION:STRENGTH \nEVERY 2:00 x 6 SET \n8 FRONT SQUAT + 10 PUSH UP \n  \nMETCON \nTEST: ANNIE (CAP 10’) \nRX: \n50 – 40 – 30 – 20 – 10 \nDUs \nAb-Mat SIT UP \n  \nINTERMEDIATE: \n100 – 80 – 60 – 40 – 20 SUs \n50 – 40 – 30 – 20 – 10 Ab-Mat SIT UP \n  \nBEGINNER: \nAMRAP 8’ \n30 SUs \n15 Ab-Mat SIT UP
URL:http://www.crossfitsegrate.com/event/lunedi-291018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181030
DTEND;VALUE=DATE:20181031
DTSTAMP:20260403T201903
CREATED:20181029T230134Z
LAST-MODIFIED:20181026T120700Z
UID:2392-1540857600-1540943999@www.crossfitsegrate.com
SUMMARY:MARTEDI' 30/10/18
DESCRIPTION:MIDLINE \n9’ EMOM \n\n5-7 STRICT TOES TO BAR\n8-10 GOOD MORNING WITH PLATE\n40’’ WEIGHTED PLANK\n\n  \nMETCON \n5 INTERVALS 2:00 ON – 2:00 OFF \nLADDER +3 \nRX: \n3 KB SNATCH 24/16Kg \n3 BURPEES \n*ADD 3 REP EVERY ROUND \n  \nINTERMEDIATE: \n3 KB SNATCH 16/12Kg \n3 BURPEES \n*ADD 3 REP EVERY ROUND \n  \nBEGINNER: \n2 DB SNATCH by feel \n2 DOWN & UP \n*ADD 2 REP EVERY ROUND
URL:http://www.crossfitsegrate.com/event/martedi-301018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181031
DTEND;VALUE=DATE:20181101
DTSTAMP:20260403T201903
CREATED:20181030T230111Z
LAST-MODIFIED:20181026T120818Z
UID:2393-1540944000-1541030399@www.crossfitsegrate.com
SUMMARY:MERCOLEDI' 31/10/18
DESCRIPTION:STRENGTH \nEVERY 2:00 x 5 SET \n3 CLEAN DEADLIFT WITH 2” PAUSE BELOW THE KNEE \n  \nMETCON \n3 ROUNDS FOR TIME \nRX: \n12 DEADLIFT 100/70Kg \n15 BOX JUMP 60/50cm \n18 BURPEES \n  \nINTERMEDIATE: \n12 DEADLIFT 80/50Kg \n15 BOX JUMP 50/40cm \n18 BURPEES \n  \nBEGINNER: \n9 DEADLIFT by feel \n12 BOX STEP UP 50/40cm \n15 BURPEES \n  \nCAP TIME 15 MIN
URL:http://www.crossfitsegrate.com/event/mercoledi-311018/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181101
DTEND;VALUE=DATE:20181102
DTSTAMP:20260403T201903
CREATED:20181031T230128Z
LAST-MODIFIED:20181030T082305Z
UID:2396-1541030400-1541116799@www.crossfitsegrate.com
SUMMARY:GIOVEDI' 1/11/18
DESCRIPTION:BE READY FOR THE UNKNOWN
URL:http://www.crossfitsegrate.com/event/giovedi-11118/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181102
DTEND;VALUE=DATE:20181103
DTSTAMP:20260403T201903
CREATED:20181101T230111Z
LAST-MODIFIED:20181026T122628Z
UID:2394-1541116800-1541203199@www.crossfitsegrate.com
SUMMARY:VENERDI' 2/11/18
DESCRIPTION:INTERVAL WOD \n2:00 ON – 2:00 OFF x 5 SET \nRX: \n12/9 CAL ROW \n8 PULL UP \nMAX ALT ARM KB CLUSTER @24/16Kg \n  \nINTERMEDIATE: \n12/9 CAL ROW \n8 BANDED PULL UP \nMAX ALT ARM KB CLUSTER @20/12Kg \n  \nBEGINNER: \n9/6 CAL ROW \n8 RING ROW \n10 ALT ARM KB CLUSTER by feel
URL:http://www.crossfitsegrate.com/event/venerdi-21118/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181103
DTEND;VALUE=DATE:20181104
DTSTAMP:20260403T201903
CREATED:20181102T230102Z
LAST-MODIFIED:20181102T131513Z
UID:2398-1541203200-1541289599@www.crossfitsegrate.com
SUMMARY:SABATO 3/11/18
DESCRIPTION:METCON \n5 ROUNDS FOR TIME \n50 DOUBLE UNDER \n25 PUSH UP HAND RELEASE \n5 POWER SNATCH 60/45Kg
URL:http://www.crossfitsegrate.com/event/sabato-31118/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181105
DTEND;VALUE=DATE:20181106
DTSTAMP:20260403T201903
CREATED:20181104T230154Z
LAST-MODIFIED:20181103T085356Z
UID:2399-1541376000-1541462399@www.crossfitsegrate.com
SUMMARY:LUNEDI' 5/11/18
DESCRIPTION:STRENGTH \nBACK SQUAT \n5 REP @65%\, 5 REP @75%\, 5+ REP @85% \nREST 2/3 MIN BETWEEN SETS \n  \nMETCON \nAMRAP 7’ \nRX: \n10 WALL BALL 20/14LBS \n10 PUSHUP \n  \nINTERMEDIATE: \n10 WALL BALL 16/12 LBS \n10 KNEES PUSHUP \n  \nBEGINNER: \n8 WALL BALL (LOWER TARGET) \n8 KNEES PUSHUP
URL:http://www.crossfitsegrate.com/event/lunedi-51118/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181106
DTEND;VALUE=DATE:20181107
DTSTAMP:20260403T201903
CREATED:20181105T230112Z
LAST-MODIFIED:20181103T085538Z
UID:2400-1541462400-1541548799@www.crossfitsegrate.com
SUMMARY:MARTEDI' 6/11/18
DESCRIPTION:MIDLINE \n3 SET \n1’ WEIGHTED PLANK \n10 WEIGHTED GHD HIP EXTENSION \n20 KB RUSSIAN TWIST \nREST 1:00 \n  \nMETCON \n4 INTERVALS 3:00 ON – 3:00 OFF \nRX: \n200m RUN \n8 CHEST TO BAR \n6 POWER CLEAN 60/40Kg \nMAX BURPEES \n  \nINTERMEDIATE: \n200m RUN \n8 PULL UP \n6 POWER CLEAN 50/35Kg \nMAX BURPEES \n  \nBEGINNER: \n100m RUN \n8 RING ROW \n6 POWER CLEAN by feel \nMAX BURPEES
URL:http://www.crossfitsegrate.com/event/martedi-61118/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181107
DTEND;VALUE=DATE:20181108
DTSTAMP:20260403T201903
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:20260403T201903
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:20260403T201903
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:20260403T201903
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:20260403T201903
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:20260403T201903
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:20260403T201903
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:20260403T201903
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:20260403T201903
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:20260403T201903
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:20260403T201903
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:20260403T201903
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:20260403T201903
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:20260403T201903
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:20260403T201903
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:20260403T201903
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
END:VCALENDAR