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
END:DAYLIGHT
BEGIN:STANDARD
TZOFFSETFROM:+0200
TZOFFSETTO:+0100
TZNAME:CET
DTSTART:20201025T010000
END:STANDARD
END:VTIMEZONE
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190126
DTEND;VALUE=DATE:20190127
DTSTAMP:20260403T205053
CREATED:20190125T230131Z
LAST-MODIFIED:20190125T164859Z
UID:2486-1548460800-1548547199@www.crossfitsegrate.com
SUMMARY:SABATO 26/01/19
DESCRIPTION:TEAM WOD OF TWO \nSWITCH AS NEEDED \nFOR TIME: \n800m ROW \n2 ROUNDS OF CINDY \n600m ROW \n4 ROUND OF CINDY \n400m ROW \n6 ROUNDS OF CINDY \n200m ROW \n8 ROUNDS OF CINDY \n  \n*1 ROUND OF CINDY: \n5 PULL UP \n10 PUSH UP \n15 AIR SQUAT
URL:http://www.crossfitsegrate.com/event/sabato-260119/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190128
DTEND;VALUE=DATE:20190129
DTSTAMP:20260403T205053
CREATED:20190127T230155Z
LAST-MODIFIED:20190127T153406Z
UID:2487-1548633600-1548719999@www.crossfitsegrate.com
SUMMARY:LUNEDI' 28/1/19
DESCRIPTION:WEIGHTLIFTING \nEVERY 1:15 x 8 SETS \n1 HANG SQUAT CLEAN + 2 PUSH JERK @ INCREASING WEIGHT\, NO DROP \n  \nMETCON \n4 ROUNDS FOR TIME \nRX: \n60 DOUBLE UNDERS \n15 HANG POWER CLEAN 50/35Kg \n12 LATERAL BURPEES \n  \nINTERMEDIATE: \n100 SINGLE UNDERS \n15 HANG POWER CLEAN 40/25Kg \n12 LATERAL BURPEES \n  \nBEGINNER: \n60 SINGLE UNDERS \n15 HANG POWER CLEAN by feel \n12 BURPEES \n  \nCAP TIME 16’
URL:http://www.crossfitsegrate.com/event/lunedi-28119/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190129
DTEND;VALUE=DATE:20190130
DTSTAMP:20260403T205053
CREATED:20190128T230148Z
LAST-MODIFIED:20190127T153603Z
UID:2488-1548720000-1548806399@www.crossfitsegrate.com
SUMMARY:MARTEDI' 29/1/19
DESCRIPTION:FRONT SQUAT \nEVERY 2:00 x 5 SETS \n5 REP @75% \n  \nMETCON: KAREN \nFOR TIME \nRX: \n150 WALL BALL 20/14lbs \n  \nINTERMEDIATE: \n150 WALL BALL 16/12lbs \n  \nBEGINNER \n150 WALL BALL by feel \n  \nCAP TIME 15’
URL:http://www.crossfitsegrate.com/event/martedi-29119/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190130
DTEND;VALUE=DATE:20190131
DTSTAMP:20260403T205053
CREATED:20190129T230133Z
LAST-MODIFIED:20190127T153742Z
UID:2489-1548806400-1548892799@www.crossfitsegrate.com
SUMMARY:MERCOLEDI' 30/1/19
DESCRIPTION:METCON \nAMRAP 30’ \nRX: \n60 CAL ROW \n9 BURPEES CHEST TO BAR \n12 KB SWING 32/24Kg \n800m RUN \n60 DOUBLE UNDERS \n20 Ab-Mat SIT UP \n  \nINTERMEDIATE: \n60 CAL ROW \n9 BURPEES PULL UP \n12 KB SWING 24/16Kg \n800m RUN \n100 SINGLE UNDERS \n20 Ab-Mat SIT UP \n  \nBEGINNER: \n60 CAL ROW \n9 BURPEES \n9 RING ROW \n12 KB SWING by feel \n800m RUN \n60 SINGLE UNDERS \n20 Ab-Mat SIT UP
URL:http://www.crossfitsegrate.com/event/mercoledi-30119/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190131
DTEND;VALUE=DATE:20190201
DTSTAMP:20260403T205053
CREATED:20190130T230148Z
LAST-MODIFIED:20190127T153848Z
UID:2490-1548892800-1548979199@www.crossfitsegrate.com
SUMMARY:GIOVEDI' 31/1/19
DESCRIPTION:WEIGHTLIFTING \nEVERY 1:15 x 8 SETS \n1 HANG SQUAT SNATCH + 2 SNATCH BALANCE @INCREASING WEIGHT\, NO DROP \n  \nMETCON \nOPEN WORKOUT 16.3 \nAMRAP 7’ \nRX: \n10 POWER SNATCH 35/25Kg \n3 BAR MUSCLE UP \n  \nINTERMEDIATE: \n10 POWER SNATCH 30/20Kg \n5 CHEST TO BAR \n  \nBEGINNER: \n10 POWER SNATCH by feel \n5 RING ROW
URL:http://www.crossfitsegrate.com/event/giovedi-31119/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190201
DTEND;VALUE=DATE:20190202
DTSTAMP:20260403T205053
CREATED:20190131T230154Z
LAST-MODIFIED:20190127T154015Z
UID:2491-1548979200-1549065599@www.crossfitsegrate.com
SUMMARY:VENERDI' 1/2/19
DESCRIPTION:DEADLIFT \nEVERY 2:00 x 5 SETS \n5 REP @75% \n  \nMETCON \nWITH A 9’ TIME CAP \nRX: \n50 HANDSTAND PUSH UP \nIN THE REMAINING TIME: \nAMRAP \nALT ARM DB CLEAN AND JERK 22.5/15Kg \n  \nINTERMEDIATE: \n50 DEFICIT PUSH UP \nIN THE REMAINING TIME: \nAMRAP \nALT ARM DB CLEAN AND JERK 17.5/10Kg \n  \nBEGINNER: \n50 KNEES PUSH UP \nIN THE REMAINING TIME: \nAMRAP \nALT ARM DB CLEAN AND JERK by feel
URL:http://www.crossfitsegrate.com/event/venerdi-1219/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190202
DTEND;VALUE=DATE:20190203
DTSTAMP:20260403T205053
CREATED:20190201T230134Z
LAST-MODIFIED:20190201T163913Z
UID:2498-1549065600-1549151999@www.crossfitsegrate.com
SUMMARY:SABATO 2/2/19
DESCRIPTION:TEAM WOD OF TWO \n20’ AMRAP \n5 RING DIP \n10 OVERHEAD SQUAT 40/30Kg \n20 DOUBLE UNDERS \n  \nSWITCH PARTNER EVERY ROUND
URL:http://www.crossfitsegrate.com/event/sabato-2219/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190204
DTEND;VALUE=DATE:20190205
DTSTAMP:20260403T205053
CREATED:20190201T230134Z
LAST-MODIFIED:20190131T084059Z
UID:2493-1549238400-1549324799@www.crossfitsegrate.com
SUMMARY:LUNEDI' 4/2/19
DESCRIPTION:WEIGHTLIFTING \nIN 12 MIN: \n1RM SNATCH \n  \nMETCON \nTEST OPEN 12.1 \nAMRAP 7’ \nBURPEES
URL:http://www.crossfitsegrate.com/event/lunedi-4218/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190205
DTEND;VALUE=DATE:20190206
DTSTAMP:20260403T205053
CREATED:20190204T230112Z
LAST-MODIFIED:20190131T084127Z
UID:2494-1549324800-1549411199@www.crossfitsegrate.com
SUMMARY:MARTEDI' 5/2/19
DESCRIPTION:METCON \nAMRAP 5’ \n50 DOUBLE UNDERS \n10 POWER CLEAN \n5’ REST \n  \nAMRAP 5’ \n50 DOUBLE UNDERS \n10 PUSH JERK \n5’ REST \n  \nAMRAP 5’ \n50 DOUBLE UNDERS \n10 POWER SNATCH \n  \nRX: BARBELL 40/30Kg \nINTERMEDIATE: BARBELL 35/25Kg\, 50 DUs -> 70 SUs \nBEGINNER: BARBELL by feel\, 50 DUs -> 30 SUs
URL:http://www.crossfitsegrate.com/event/martedi-5218/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190206
DTEND;VALUE=DATE:20190207
DTSTAMP:20260403T205053
CREATED:20190205T230102Z
LAST-MODIFIED:20190131T083654Z
UID:2495-1549411200-1549497599@www.crossfitsegrate.com
SUMMARY:MERCOLEDI' 6/2/19
DESCRIPTION:STRENGTH \nEMOM 10’ \nODD: 6 DEADLIFT @65-70% \nEVEN: 4-6 STRICT PULL UP \n  \nMETCON \nFOR TIME \n15 DOUBLE DB SNATCH \n30 CHEST TO BAR \n15 DOUBLE DB SNATCH \n20 CHEST TO BAR \n15 DOUBLE DB SNATCH \n10 CHEST TO BAR \n15 DOUBLE DB SNATCH \n  \nRX: DB 20/15Kg \nINTERMEDIATE: DB 15/10Kg\, CHEST TO BAR -> PULL UP \nBEGINNERS: DB by feel\, CHEST TO BAR -> RING ROW \n  \nCAP 12 MIN
URL:http://www.crossfitsegrate.com/event/mercoledi-6219/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190207
DTEND;VALUE=DATE:20190208
DTSTAMP:20260403T205053
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:20260403T205053
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:20260403T205053
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:20260403T205053
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:20260403T205053
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:20260403T205053
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:20260403T205053
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:20260403T205053
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:20260403T205053
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:20260403T205053
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:20260403T205053
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:20260403T205053
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:20260403T205053
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:20260403T205053
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:20260403T205053
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:20260403T205053
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:20260403T205053
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:20260403T205053
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:20260403T205053
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:20260403T205053
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
END:VCALENDAR