BEGIN:VCALENDAR
VERSION:2.0
PRODID:-//Crossfit Segrate - ECPv6.15.15//NONSGML v1.0//EN
CALSCALE:GREGORIAN
METHOD:PUBLISH
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:20181121
DTEND;VALUE=DATE:20181122
DTSTAMP:20260403T220603
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:20260403T220603
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:20260403T220603
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:20260403T220603
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
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181126
DTEND;VALUE=DATE:20181127
DTSTAMP:20260403T220603
CREATED:20181125T230125Z
LAST-MODIFIED:20181124T105401Z
UID:2421-1543190400-1543276799@www.crossfitsegrate.com
SUMMARY:LUNEDI' 26/11/18
DESCRIPTION:STRENGTH TEST: IN 15 MIN FIND 1RM OF BACK SQUAT \nWORK AS FOLLOWING: \n8 rep @50%\, 6 rep @60%\, 5 rep @70%\, 3 rep @80%\, 1 rep @90% \nTHEN UP WITH SINGLES \n  \nMETCON \n12’ AMRAP \nRX: \n8 TOES TO BAR \n8 MEDBALL CLEAN 20/14lbs \n8 BURPEES \n  \nINTERMEDIATE: \n8 KNEE TO ELBOWS \n8 MEDBALL CLEAN 14/10lbs \n8 BURPEES \n  \nBEGINNER: \n8 KNEE TO CHEST \n8 MEDBALL CLEAN by feel \n8 BURPEES
URL:http://www.crossfitsegrate.com/event/lunedi-261118/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181127
DTEND;VALUE=DATE:20181128
DTSTAMP:20260403T220603
CREATED:20181126T230111Z
LAST-MODIFIED:20181124T105544Z
UID:2422-1543276800-1543363199@www.crossfitsegrate.com
SUMMARY:MARTEDI' 27/11/18
DESCRIPTION:SKILL: HANDSTAND PUSHUP \n  \nMETCON \nFOR TIME \nRX: \n40 – 30 – 20 \nALT ARM DB SNATCH 20/10Kg \nOH DB LUNGES 20/10Kg \nHANDSTAND PUSHUP \n  \nINTERMEDIATE: \n40 – 30 – 20 \nALT ARM DB SNATCH 15/7.5Kg \nOH DB LUNGES 15/7.5Kg \nBANDED PUSHUP \n  \nBEGINNER: \n40 – 30 – 20 \nALT ARM DB SNATCH by feel \nOH DB LUNGES by feel \nKNEES PUSHUP \n  \nCAP TIME 18
URL:http://www.crossfitsegrate.com/event/martedi-271118/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181128
DTEND;VALUE=DATE:20181129
DTSTAMP:20260403T220603
CREATED:20181127T230152Z
LAST-MODIFIED:20181124T105932Z
UID:2423-1543363200-1543449599@www.crossfitsegrate.com
SUMMARY:MERCOLEDI' 28/11/18
DESCRIPTION:STRENGTH TEST: IN 15 MIN FIND 1RM OF STRICT PRESS \nWORK AS FOLLOWING: \n8 rep @50%\, 6 rep @60%\, 5 rep @70%\, 3 rep @80%\, 1 rep @90% \nTHEN UP WITH SINGLES \n  \nMETCON \n3 ROUNDS FOR TIME \nRX: \n3 BAR MUSCLE UP \n10 POWER CLEAN 50/35Kg \n3 BAR MUSCLE UP \n10 PUSH JERK 50/35Kg \n  \nINTERMEDIATE: \n5 CHEST TO BAR \n10 POWER CLEAN 40/30Kg \n5 CHEST TO BAR \n10 PUSH JERK 40/30Kg \n  \nBEGINNER: \n5 PULL UP \n10 POWER CLEAN by feel \n5 PULL UP \n10 PUSH JERK by feel \n  \nCAP 12 MIN
URL:http://www.crossfitsegrate.com/event/mercoledi-281118/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181129
DTEND;VALUE=DATE:20181130
DTSTAMP:20260403T220603
CREATED:20181128T230146Z
LAST-MODIFIED:20181124T110249Z
UID:2424-1543449600-1543535999@www.crossfitsegrate.com
SUMMARY:GIOVEDI' 29/11/18
DESCRIPTION:MIDLINE \nACCUMULATE MAX PLANK IN 8 MIN \n*EVERY TIME YOU BREAK THE SET 5 BURPEES \n  \nBENCHMARK: FRAN \n21 – 15 – 9 \nRX: \nTHRUSTER 40/30Kg \nPULL UP \n  \nINTERMEDIATE: \nTHRUSTER 35/25Kg \nBANDED PULL UP \n  \nBEGINNER: \nTHRUSTER by feel \nRING ROW \n  \nCAP TIME 12 MIN
URL:http://www.crossfitsegrate.com/event/giovedi-291118/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181130
DTEND;VALUE=DATE:20181201
DTSTAMP:20260403T220603
CREATED:20181129T230104Z
LAST-MODIFIED:20181124T110406Z
UID:2425-1543536000-1543622399@www.crossfitsegrate.com
SUMMARY:VENERDI' 30/11/18
DESCRIPTION:STRENGTH TEST: IN 15 MIN FIND 1RM OF DEADLIFT \nWORK AS FOLLOWING: \n8 rep @50%\, 6 rep @60%\, 5 rep @70%\, 3 rep @80%\, 1 rep @90% \nTHEN UP WITH SINGLES \n  \nMETCON \n1:30 ON – 1:30 OFF x 4 INTERVALS \nRX: \n15 BOX JUMP OVER 60/50 cm \nMAX POWER SNATCH 60/45Kg* \n  \nINTERMEDIATE: \n15 BOX JUMP OVER 50/40 cm \nMAX POWER SNATCH 50/35Kg* \n  \nBEGINNER: \n15 BOX STEP OVER by feel \nMAX POWER SNATCH by feel \n  \n*REMOVE 5Kg EVERY ROUND \nSCORE: MAX SNATCH
URL:http://www.crossfitsegrate.com/event/venerdi-301118/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181201
DTEND;VALUE=DATE:20181202
DTSTAMP:20260403T220603
CREATED:20181130T230112Z
LAST-MODIFIED:20181130T092527Z
UID:2427-1543622400-1543708799@www.crossfitsegrate.com
SUMMARY:SABATO 1/12/18
DESCRIPTION:TEAM WOD OF TWO \nI GO YOU GO\, SWITCH AS NEEDED \nFOR TIME \n1500m ROW \n150 WALL BALL 9/6Kg \n150 Ab-Mat SITUP \n1500m ROW \n*DURING THE ROW THE OTHER PARTNER WAITS IN WALL SIT
URL:http://www.crossfitsegrate.com/event/sabato-11218/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181203
DTEND;VALUE=DATE:20181204
DTSTAMP:20260403T220603
CREATED:20181202T230115Z
LAST-MODIFIED:20181201T093442Z
UID:2428-1543795200-1543881599@www.crossfitsegrate.com
SUMMARY:LUNEDI' 3/12/18
DESCRIPTION:STRENGTH \nBACK SQUAT \n5 REP @65%\, 5 REP @75%\, 5+ REP @85% \nREST 2/3 MIN BETWEEN SETS \n  \nMETCON \nEVERY 4:00 x 3 SET \nRX: \n60 DOUBLE UNDERS \n20 THRUSTER 40/30Kg \n10 BURPEES \n  \nINTERMEDIATE: \n100 SINGLE UNDERS \n20 THRUSTER 35/25Kg \n10 BURPEES \n  \nBEGINNER: \n60 SINGLE UNDERS \n20 THRUSTER by feel \n10 BURPEES
URL:http://www.crossfitsegrate.com/event/lunedi-31218/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181204
DTEND;VALUE=DATE:20181205
DTSTAMP:20260403T220603
CREATED:20181203T230153Z
LAST-MODIFIED:20181201T093626Z
UID:2429-1543881600-1543967999@www.crossfitsegrate.com
SUMMARY:MARTEDI' 4/12/18
DESCRIPTION:SKILL: TOES TO BAR \n  \nMETCON \n15’ EMOM \nRX: \n\n12 TOES TO BAR\n20 ALT. DB SNATCH 20/15Kg\n15 M / 12 W CAL ROW\n\n  \nINTERMEDIATE: \n\n12 KNEES TO ELBOWS\n20 ALT. DB SNATCH 15/10Kg\n15 M / 12 W CAL ROW\n\n  \nBEGINNER: \n\n12 KNEES TO CHEST\n20 ALT. DB SNATCH by feel\n12 M / 10 W CAL ROW\n\n  \nSCORE: MISSED REPS
URL:http://www.crossfitsegrate.com/event/martedi-41218/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181205
DTEND;VALUE=DATE:20181206
DTSTAMP:20260403T220603
CREATED:20181204T230133Z
LAST-MODIFIED:20181201T093832Z
UID:2430-1543968000-1544054399@www.crossfitsegrate.com
SUMMARY:MERCOLEDI' 5/12/18
DESCRIPTION:STRENGTH \nSTRICT PRESS \n5 REP @65%\, 5 REP @75%\, 5+ REP @85% \nREST 2/3 MIN BETWEEN SETS \n  \nMETCON \n4 ROUNDS FOR TIME \nRX: \n40 Ab-Mat SIT UP \n30 PUSH UP \n20 PUSH JERK 50/35 Kg \n  \nINTERMEDIATE: \n40 Ab-Mat SIT UP \n30 PUSH UP \n20 PUSH JERK 40/30 Kg \n  \nBEGINNER: \n30 Ab-Mat SIT UP \n20 KNEES PUSH UP \n20 PUSH JERK by feel \n  \nCAP TIME 16’
URL:http://www.crossfitsegrate.com/event/mercoledi-51218/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181206
DTEND;VALUE=DATE:20181207
DTSTAMP:20260403T220603
CREATED:20181205T230140Z
LAST-MODIFIED:20181201T094245Z
UID:2431-1544054400-1544140799@www.crossfitsegrate.com
SUMMARY:GIOVEDI' 6/12/18
DESCRIPTION:BENCHMARK: HOLLEYMAN \n30 ROUNDS FOR TIME \nRX: \n5 WALL BALL 20/14 lbs \n3 HANDSTAND PUSHUP \n1 POWER CLEAN 100/70 Kg \n  \nINTERMEDIATE: \n5 WALL BALL 14/10 lbs \n3 DEFICIT PUSH UP \n1 POWER CLEAN 60/40 Kg \n  \nBEGINNER: \n5 WALL BALL by feel \n3 KNEES PUSH UP \n1 POWER CLEAN by feel \n  \nCAP TIME 35 MIN
URL:http://www.crossfitsegrate.com/event/giovedi-61218/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181207
DTEND;VALUE=DATE:20181208
DTSTAMP:20260403T220603
CREATED:20181206T230152Z
LAST-MODIFIED:20181201T094439Z
UID:2432-1544140800-1544227199@www.crossfitsegrate.com
SUMMARY:VENERDI' 7/12/18
DESCRIPTION:STRENGTH \nDEADLIFT \n5 REP @65%\, 5 REP @75%\, 5+ REP @85% \nREST 2/3 MIN BETWEEN SETS \n  \nMETCON \n21 – 15 – 12 – 9 \nRX: \nKETTLEBELL SWING 24/16 Kg \nPULL UP \n  \nINTERMEDIATE: \nKETTLEBELL SWING 20/12Kg \nBANDED PULL UP \n  \nBEGINNER: \nKETTLEBELL SWING by feel \nRING ROW \n  \nCAP TIME 12
URL:http://www.crossfitsegrate.com/event/venerdi-71218/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181208
DTEND;VALUE=DATE:20181209
DTSTAMP:20260403T220603
CREATED:20181207T230108Z
LAST-MODIFIED:20181201T095316Z
UID:2433-1544227200-1544313599@www.crossfitsegrate.com
SUMMARY:SABATO 8/12/18
DESCRIPTION:“TEAM KELLY” \nTEAM OF 3 \nAMRAP 20 \nPARTNER 1: RUN 400m \nPARTNER 2: WALL BALL 9/6 Kg \nPARTNER 3: BOX JUMP 60/50cm \nWHEN THE RUNNER FINISHES\, RUNNER GOES TO BOX JUMP\, BOX JUMP TO WALL BALL AND WALL BALL TO RUN \nSCORE: TOT WALL BALLS AND TOT BOX JUMPS
URL:http://www.crossfitsegrate.com/event/sabato-81218/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181210
DTEND;VALUE=DATE:20181211
DTSTAMP:20260403T220603
CREATED:20181209T230149Z
LAST-MODIFIED:20181201T100102Z
UID:2434-1544400000-1544486399@www.crossfitsegrate.com
SUMMARY:LUNEDI' 10/12/18
DESCRIPTION:STRENGTH \nBACK SQUAT \n3 REP @70%\, 3 REP @80%\, 3+ REP @90% \nREST 2/3 MIN BETWEEN SETS \n  \nMETCON \nRX\, INTERMEDIATE & BEGINNER \nEVERY 3:00 x 7 SET \n:30 ASSAULT BIKE ALL OUT \nREST 2:30
URL:http://www.crossfitsegrate.com/event/lunedi-101218/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181211
DTEND;VALUE=DATE:20181212
DTSTAMP:20260403T220603
CREATED:20181210T230110Z
LAST-MODIFIED:20181201T100222Z
UID:2435-1544486400-1544572799@www.crossfitsegrate.com
SUMMARY:MARTEDI' 11/12/18
DESCRIPTION:SKILL: BAR MUSCLE UP \n  \nMETCON \n2:00 ON – 2:00 OFF x 4 SET \nAMRAP \nRX: \n3 BAR MUSCLE UP \n7 POWER SNATCH 35/25Kg \n  \nINTERMEDIATE: \n3 CHEST TO BAR \n7 POWER SNATCH 35/25Kg \n  \nBEGINNER \n3 RING ROW \n7 HANG POWER SNATCH by feel
URL:http://www.crossfitsegrate.com/event/martedi-111218/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181212
DTEND;VALUE=DATE:20181213
DTSTAMP:20260403T220603
CREATED:20181211T230129Z
LAST-MODIFIED:20181201T100402Z
UID:2436-1544572800-1544659199@www.crossfitsegrate.com
SUMMARY:MERCOLEDI' 12/12/18
DESCRIPTION:STRENGTH \nSTRICT PRESS \n3 REP @70%\, 3 REP @80%\, 3+ REP @90% \nREST 2/3 MIN BETWEEN SETS \n  \nMETCON \nWITH A RUNNING CLOCK \nRX: \nFROM 0:00 TO 3:00 MAX HANDSTAND PUSH UP \nFROM 3:00 TO 6:00 MAX PUSH PRESS 50/35 Kg \nFROM 6:00 TO 9:00 MAX BURPEES \n  \nINTERMEDIATE: \nFROM 0:00 TO 3:00 MAX DEFICIT PUSH UP \nFROM 3:00 TO 6:00 MAX PUSH PRESS 40/30 Kg \nFROM 6:00 TO 9:00 MAX BURPEES \n  \nBEGINNER: \nFROM 0:00 TO 3:00 MAX PUSH UP \nFROM 3:00 TO 6:00 MAX PUSH PRESS by feel \nFROM 6:00 TO 9:00 MAX BURPEES \n  \nSCORE: TOT REPS
URL:http://www.crossfitsegrate.com/event/mercoledi-121218/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181213
DTEND;VALUE=DATE:20181214
DTSTAMP:20260403T220603
CREATED:20181212T230123Z
LAST-MODIFIED:20181207T084518Z
UID:2437-1544659200-1544745599@www.crossfitsegrate.com
SUMMARY:GIOVEDI' 13/12/18
DESCRIPTION:OPEN WORKOUT 17.5 \n 10 ROUNDS FOR TIME \nRX: \n9 THRUSTER 40/30Kg \n35 DOUBLE UNDERS \n\nINTERMEDIATE: \n9 THRUSTER 35/25Kg \n70 SINGLE UNDERS \n\nBEGINNER: \n9 THRUSTER by feel \n40 SINGLE UNDERS \n\nCAP TIME 20 MIN
URL:http://www.crossfitsegrate.com/event/giovedi-131218/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181214
DTEND;VALUE=DATE:20181215
DTSTAMP:20260403T220603
CREATED:20181213T230149Z
LAST-MODIFIED:20181201T100719Z
UID:2438-1544745600-1544831999@www.crossfitsegrate.com
SUMMARY:VENERDI' 14/12/18
DESCRIPTION:STRENGTH \nDEADLIFT \n3 REP @70%\, 3 REP @80%\, 3+ REP @90% \nREST 2/3 MIN BETWEEN SETS \n  \nMETCON \nFOR TIME \n21 – 15 – 9 \nRX: \nDEADLIFT 100/70 Kg \nBURPEES BOX JUMP OVER 60/50 cm \n  \nINTERMEDIATE: \nDEADLIFT 80/55 Kg \nBURPEES BOX JUMP OVER 60/50 cm \n  \nBEGINNER: \nDEADLIFT by feel \nBURPEES BOX STEP OVER \n  \nCAP TIME 10
URL:http://www.crossfitsegrate.com/event/venerdi-141218/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181215
DTEND;VALUE=DATE:20181216
DTSTAMP:20260403T220603
CREATED:20181214T230134Z
LAST-MODIFIED:20181214T165531Z
UID:2440-1544832000-1544918399@www.crossfitsegrate.com
SUMMARY:SABATO 15/12/18
DESCRIPTION:TEAM WOD OF TWO \nFOR TIME\, SWITCH AS NEEDED \n100 BURPEES PULL UP \n200 THRUSTER WITH AN EMPTY BAR \n300 SIT UP
URL:http://www.crossfitsegrate.com/event/sabato-151218/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181217
DTEND;VALUE=DATE:20181218
DTSTAMP:20260403T220603
CREATED:20181216T230146Z
LAST-MODIFIED:20181215T135245Z
UID:2441-1545004800-1545091199@www.crossfitsegrate.com
SUMMARY:LUNEDI' 17/12/18
DESCRIPTION:STRENGTH \nBACK SQUAT \n5 REP @75%\, 3 REP @85%\, 1+ REP @95% \nREST 2/3 MIN BETWEEN SETS \n  \nMETCON \nRX\, INTERMEDIATE & BEGINNER \n2:00 ON – 2:00 OFF x 4 INTERVALS \n20 M / 17 W CAL ROW \nMAX EFFORT BURPEES OVER THE ROWER \n  \nSCORE: TOTAL BURPEES
URL:http://www.crossfitsegrate.com/event/lunedi-171218/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181218
DTEND;VALUE=DATE:20181219
DTSTAMP:20260403T220603
CREATED:20181217T230152Z
LAST-MODIFIED:20181215T135409Z
UID:2442-1545091200-1545177599@www.crossfitsegrate.com
SUMMARY:MARTEDI' 18/12/18
DESCRIPTION:METCON \nFOR TIME \n100 DBs HANG CLUSTER \nEVERY MINUTE PERFORM 5 BURPEES \n  \nDUMBUELLS \nRX: 20/15 Kg \nINTERMEDIATE: 15/10 Kg \nBEGINNER: by feel \n  \nCAP TIME 30’ \n  \nCHRISTMAS CHALLENGE: \nCi vediamo al box alle 19:00!
URL:http://www.crossfitsegrate.com/event/martedi-181218/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181219
DTEND;VALUE=DATE:20181220
DTSTAMP:20260403T220603
CREATED:20181218T230130Z
LAST-MODIFIED:20181215T135516Z
UID:2443-1545177600-1545263999@www.crossfitsegrate.com
SUMMARY:MERCOLEDI' 19/12/18
DESCRIPTION:STRENGTH \nSTRICT PRESS \n5 REP @75%\, 3 REP @85%\, 1+ REP @95% \nREST 2/3 MIN BETWEEN SETS \n  \nMETCON \nAMRAP 10’ \nKB SWING 24/16Kg \nEVERY TIME YOU BREAK PERFORM 8 PULL UP \n  \nINTERMEDIATE \nKB SWING 20/12 Kg \nEVERY TIME YOU BREAK PERFORM 8 BANDED PULL UP \n  \nBEGINNER \nKB SWING by feel \nEVERY TIME YOU BREAK PERFORM 8  RING ROW
URL:http://www.crossfitsegrate.com/event/mercoledi-191218/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181220
DTEND;VALUE=DATE:20181221
DTSTAMP:20260403T220603
CREATED:20181219T230127Z
LAST-MODIFIED:20181215T135626Z
UID:2444-1545264000-1545350399@www.crossfitsegrate.com
SUMMARY:GIOVEDI' 20/12/18
DESCRIPTION:OPEN 16.5 \nFOR TIME \n21 – 18 – 15 – 12 – 9 – 6 – 3 \nTHRUSTER \nBAR FACING BURPEES \n  \nBARBELL \nRX: 43/30 Kg \nINTERMEDIATE: 35/25 Kg \nBEGINNER: by feel \n  \nCAP TIME 20 MIN
URL:http://www.crossfitsegrate.com/event/giovedi-201218/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181221
DTEND;VALUE=DATE:20181222
DTSTAMP:20260403T220603
CREATED:20181220T230132Z
LAST-MODIFIED:20181215T135747Z
UID:2445-1545350400-1545436799@www.crossfitsegrate.com
SUMMARY:VENERDI' 21/12/18
DESCRIPTION:STRENGTH \nDEADLIFT \n5 REP @75%\, 3 REP @85%\, 1+ REP @95% \nREST 2/3 MIN BETWEEN SETS \n  \nMETCON \n12’ AMRAP \nRX: \n30 DEADLIFT 100/70 Kg \n30 WALL BALL 20/14 lbs \n30 CAL ROW \n30 HANDSTAND PUSHUP \n  \nINTERMEDIATE: \n30 DEADLIFT 80/55 Kg \n30 WALL BALL 14/10 lbs \n30 CAL ROW \n30 DEFICIT PUSHUP \n  \nBEGINNER: \n20 DEADLIFT by feel \n20 WALL BALL by feel \n20 CAL ROW \n20 KNEES PUSH UP
URL:http://www.crossfitsegrate.com/event/venerdi-211218/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181222
DTEND;VALUE=DATE:20181223
DTSTAMP:20260403T220603
CREATED:20181221T230110Z
LAST-MODIFIED:20181222T093742Z
UID:2454-1545436800-1545523199@www.crossfitsegrate.com
SUMMARY:SABATO 22/12/18
DESCRIPTION:PARTNER WOD \nAMRAP 24′ \n25 KB SWING \n12 KB FRONT RACK BOX STEP OVER \n18 SQUAT JUMP WITH AN EMPTY BARBELL \n  \n*SWITCH EVERY ROUND
URL:http://www.crossfitsegrate.com/event/sabato-221218/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181224
DTEND;VALUE=DATE:20181225
DTSTAMP:20260403T220603
CREATED:20181223T230118Z
LAST-MODIFIED:20181223T194010Z
UID:2447-1545609600-1545695999@www.crossfitsegrate.com
SUMMARY:LUNEDI' 24/12/18
DESCRIPTION:CHRISTMAS WOD
URL:http://www.crossfitsegrate.com/event/lunedi-241218/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181227
DTEND;VALUE=DATE:20181228
DTSTAMP:20260403T220603
CREATED:20181226T230114Z
LAST-MODIFIED:20181218T105823Z
UID:2450-1545868800-1545955199@www.crossfitsegrate.com
SUMMARY:GIOVEDI' 27/12/18
DESCRIPTION:CROSSFIT TOTAL \nRX\, INTERMEDIATE AND BEGINNER \n  \n12 MIN TO FIND \n1 REP MAX BACK SQUAT \n  \nTHEN \n12 MIN TO FIND \n1 REP MAX STRICT PRESS \n  \nTHEN \n12 MIN TO FIND \n1 REP MAX DEADLIFT \n  \nSCORE: TOT KG LIFTED
URL:http://www.crossfitsegrate.com/event/giovedi-271218/
END:VEVENT
END:VCALENDAR