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
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BEGIN:DAYLIGHT
TZOFFSETFROM:+0100
TZOFFSETTO:+0200
TZNAME:CEST
DTSTART:20180325T010000
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TZOFFSETFROM:+0200
TZOFFSETTO:+0100
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DTSTART:20181028T010000
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TZOFFSETFROM:+0100
TZOFFSETTO:+0200
TZNAME:CEST
DTSTART:20190331T010000
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TZOFFSETFROM:+0200
TZOFFSETTO:+0100
TZNAME:CET
DTSTART:20191027T010000
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BEGIN:DAYLIGHT
TZOFFSETFROM:+0100
TZOFFSETTO:+0200
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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:20181214
DTEND;VALUE=DATE:20181215
DTSTAMP:20260404T010847
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:20260404T010847
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:20260404T010847
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:20260404T010847
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:20260404T010847
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:20260404T010847
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:20260404T010847
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:20260404T010847
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:20260404T010847
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:20260404T010847
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
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181228
DTEND;VALUE=DATE:20181229
DTSTAMP:20260404T010847
CREATED:20181227T230130Z
LAST-MODIFIED:20181218T145543Z
UID:2452-1545955200-1546041599@www.crossfitsegrate.com
SUMMARY:VENERDI' 28/12/18
DESCRIPTION:METCON \n“HALF MURPH” \nRX: \n800m RUN \n50 PULL UP \n100 PUSH UP \n150 AIR SQUAT \n800m RUN \n  \nINTERMEDIATE: \n800m RUN \n50 BANDED PULL UP \n100 KNEES PUSH UP \n150 AIR SQUAT \n800m RUN \n  \nBEGINNER: \n600m RUN \n5 ROUNDS OF \n5 RING ROW \n10 KNEES PUSH UP \n15 AIR SQUAT \n600m RUN \n  \nCAP TIME 30
URL:http://www.crossfitsegrate.com/event/venerdi-281218/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181229
DTEND;VALUE=DATE:20181230
DTSTAMP:20260404T010847
CREATED:20181228T230140Z
LAST-MODIFIED:20181229T010306Z
UID:2456-1546041600-1546127999@www.crossfitsegrate.com
SUMMARY:SABATO 29/12/18
DESCRIPTION:TEAM WOD OF 2 \nAMRAP 30’ \nI GO YOU GO \n20 MEDBALL CLEAN 20/14lbs \n60 DOUBLE UNDERS / 120 SINGLE UNDERS \n30 MEDBALL SITUP 20/14lbs
URL:http://www.crossfitsegrate.com/event/sabato-291218/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20181231
DTEND;VALUE=DATE:20190101
DTSTAMP:20260404T010847
CREATED:20181230T230120Z
LAST-MODIFIED:20190101T161629Z
UID:2457-1546214400-1546300799@www.crossfitsegrate.com
SUMMARY:LUNEDÌ 31/12/18
DESCRIPTION:NEW YEAR’S EVE WORKOUT
URL:http://www.crossfitsegrate.com/event/lunedi-311218/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190101
DTEND;VALUE=DATE:20190102
DTSTAMP:20260404T010847
CREATED:20181231T230128Z
LAST-MODIFIED:20190101T161715Z
UID:2458-1546300800-1546387199@www.crossfitsegrate.com
SUMMARY:MARTEDI' 1/1/19
DESCRIPTION:BE READY FOR THE UNKNOWN 😉
URL:http://www.crossfitsegrate.com/event/martedi-1119/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190102
DTEND;VALUE=DATE:20190103
DTSTAMP:20260404T010847
CREATED:20190101T230112Z
LAST-MODIFIED:20190101T161935Z
UID:2459-1546387200-1546473599@www.crossfitsegrate.com
SUMMARY:MERCOLEDI' 2/1/19
DESCRIPTION:METCON \nFOR TIME \nRX: \n800m RUN \nTHEN 10 ROUNDS OF \n10 HANDSTAND PUSHUP \n10 ALT PISTOLS \nTHEN \n1Km ROW \n  \nINTERMEDIATE: \n800m RUN \nTHEN 10 ROUNDS OF \n10 DEFICIT PUSHUP \n10 MB ALT PISTOLS \nTHEN \n1Km ROW \n  \nBEGINNER: \n600m RUN \nTHEN 10 ROUNDS OF \n10 PUSH UP \n10 MB FRONT SQUAT \nTHEN \n750m ROW \n  \nCAP TIME 25’
URL:http://www.crossfitsegrate.com/event/mercoledi-2119/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190103
DTEND;VALUE=DATE:20190104
DTSTAMP:20260404T010847
CREATED:20190102T230128Z
LAST-MODIFIED:20190101T162101Z
UID:2460-1546473600-1546559999@www.crossfitsegrate.com
SUMMARY:GIOVEDI' 3/1/19
DESCRIPTION:STRENGTH TEST: \n12 MIN TO FIND 1RM FRONT SQUAT \n  \nOPEN WORKOUT 18.5 \nAMRAP 7’ \nLADDER +3 \nRX: \n3 THRUSTER 40/30Kg \n3 CHEST TO BAR \n  \nINTERMEDIATE: \n3 THRUSTER 35/25Kg \n3 PULL UP \n  \nBEGINNER: \n3 THRUSTER by feel \n3 RING ROW
URL:http://www.crossfitsegrate.com/event/giovedi-3119/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190104
DTEND;VALUE=DATE:20190105
DTSTAMP:20260404T010847
CREATED:20190103T230133Z
LAST-MODIFIED:20190101T162203Z
UID:2461-1546560000-1546646399@www.crossfitsegrate.com
SUMMARY:VENERDI' 4/1/19
DESCRIPTION:5 ROUNDS FOR TIME \nRX: \n36 DOUBLE UNDERS \n10 LATERAL BURPEES \n9 TOES TO BAR \n8 HANG SQUAT CLEAN 70/50Kg \n  \nINTERMEDIATE: \n70 SINGLE UNDER \n10 LATERAL BURPEES \n9 KNEES TO ELBOWS \n8 HANG SQUAT CLEAN 50/35Kg \n  \nBEGINNER: \n40 SINGLE UNDERS \n10 BURPEES \n9 KNEES TO CHEST \n8 HANG CLEAN ANY STYLE by feel \n  \nCAP TIME 18’
URL:http://www.crossfitsegrate.com/event/venerdi-4119/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190105
DTEND;VALUE=DATE:20190106
DTSTAMP:20260404T010847
CREATED:20190104T230142Z
LAST-MODIFIED:20190105T082520Z
UID:2468-1546646400-1546732799@www.crossfitsegrate.com
SUMMARY:SABATO 5/1/19
DESCRIPTION:TEAM WOD OF 3 \n100 – 80 – 60 – 40 – 20 \nBURPEES BOX JUMP 60/50cm \nWALL BALL 20/14lbs \nDBs DEADLIFT 20/15Kg \nCAP TIME 30 MIN
URL:http://www.crossfitsegrate.com/event/sabato-5119/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190107
DTEND;VALUE=DATE:20190108
DTSTAMP:20260404T010847
CREATED:20190106T230139Z
LAST-MODIFIED:20190102T114308Z
UID:2463-1546819200-1546905599@www.crossfitsegrate.com
SUMMARY:LUNEDI' 7/1/19
DESCRIPTION:FRONT SQUAT \nEVERY 1:30 x 6 SETS \n6 REP @50% \n  \nMETCON \nAMRAP 12’ \nRX: \n7 POWER SNATCH 60/40Kg \n14 STRICT RING DIP \n  \nINTERMEDIATE: \n7 POWER SNATCH 45/30Kg \n14 DEFICIT PUSH UP \n  \nBEGINNER: \n7 POWER SNATCH by feel \n14 KNEES PUSH UP
URL:http://www.crossfitsegrate.com/event/lunedi-7119/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190108
DTEND;VALUE=DATE:20190109
DTSTAMP:20260404T010847
CREATED:20190107T230115Z
LAST-MODIFIED:20190102T114411Z
UID:2464-1546905600-1546991999@www.crossfitsegrate.com
SUMMARY:MARTEDI' 8/1/19
DESCRIPTION:GYMNASTIC \n8’ EMOM \n3-5 STRICT PULL UP + MAX KIPPING PULLUP \n  \nMETCON \nFOR TIME \n30 PLATE OVERHEAD LUNGES \n30 KNEES TO CHEST \n30 Ab-Mat SIT UP \n30 BURPEES \n30 Ab-Mat SIT UP \n30 KNEES TO CHEST \n30 PLATE OVERHEAD LUNGES \n  \nCAP TIME 13’ \n  \nPLATE \nRX: 20/15Kg \nINTERMEDIATE: 15/10Kg \nBEGINNER: 10/5Kg & 20 REP EACH MOVEMENT
URL:http://www.crossfitsegrate.com/event/martedi-8119/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190109
DTEND;VALUE=DATE:20190110
DTSTAMP:20260404T010847
CREATED:20190108T230118Z
LAST-MODIFIED:20190102T114513Z
UID:2465-1546992000-1547078399@www.crossfitsegrate.com
SUMMARY:MERCOLEDI' 9/1/19
DESCRIPTION:WEIGHTLIFTING \nEVERY 1:15 x 8 SET \n1 POWER SNATCH + 1 SNATCH BALANCE + 1 OVERHEAD SQUAT @ INCREASING WEIGHT \n  \nMETCON \nAMRAP 9’ \nRX: \n30 DOUBLE UNDERS \n12 ALT ARM DB SNATCH 22.5/15Kg \n  \nINTERMEDIATE: \n60 SINGLE UNDERS \n12 ALT ARM DB SNATCH 17.5/12.5Kg \n  \nBEGINNER: \n40 SINGLE UNDERS \n12 ALT ARM DB SNATCH by feel
URL:http://www.crossfitsegrate.com/event/mercoledi-9119/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190110
DTEND;VALUE=DATE:20190111
DTSTAMP:20260404T010847
CREATED:20190109T230120Z
LAST-MODIFIED:20190102T114610Z
UID:2466-1547078400-1547164799@www.crossfitsegrate.com
SUMMARY:GIOVEDI' 10/1/19
DESCRIPTION:DEADLIFT \nEVERY 1:30 x 6 SETS \n6 REP @50% \n  \nOPEN WORKOUT  11.2 \nAMRAP 15’ \nRX: \n9 DEADLIFT 70/50Kg \n12 PUSH UP \n15 BOX JUMP 60/50cm \n  \nINTERMEDIATE: \n9 DEADLIFT 60/40Kg \n12 PUSH UP \n15 BOX JUMP 60/50cm \n  \nBEGINNER: \n9 DEADLIFT by feel \n12 KNEES PUSH UP \n15 STEP UP by feel
URL:http://www.crossfitsegrate.com/event/giovedi-10119/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190111
DTEND;VALUE=DATE:20190112
DTSTAMP:20260404T010847
CREATED:20190110T230128Z
LAST-MODIFIED:20190102T114706Z
UID:2467-1547164800-1547251199@www.crossfitsegrate.com
SUMMARY:VENERDI' 11/1/19
DESCRIPTION:WEIGHTLIFTING \nEVERY 1:15 x 8 SET \n1 POWER CLEAN + 1 SQUAT CLEAN + 1 PUSH JERK @ INCREASING WEIGHT\, NO DROP \n  \nMETCON \n3 ROUNDS FOR TIME \nRX: \n15 WALL BALL 20/14lbs \n12 POWER CLEAN 40/30Kg \n9 FRONT SQUAT 40/30Kg \n6 PUSH PRESS 40/30Kg \n  \nINTERMEDIATE: \n15 WALL BALL 14/10lbs \n12 POWER CLEAN 35/25Kg \n9 FRONT SQUAT 35/25Kg \n6 PUSH PRESS 35/25Kg \n  \nBEGINNER: \n15 WALL BALL by feel \n12 POWER CLEAN by feel \n9 FRONT SQUAT by feel \n6 PUSH PRESS by feel \n  \nCAP TIME 10’
URL:http://www.crossfitsegrate.com/event/venerdi-11119/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190112
DTEND;VALUE=DATE:20190113
DTSTAMP:20260404T010847
CREATED:20190111T230152Z
LAST-MODIFIED:20190110T142101Z
UID:2475-1547251200-1547337599@www.crossfitsegrate.com
SUMMARY:SABATO 12/1/19
DESCRIPTION:TEAM WOD OF TWO \n25’ AMRAP \n10 DEADLIFT 80/65Kg \n10 SIT UP \n10 SYNCHRO BURPEES OVER THE BARBELL
URL:http://www.crossfitsegrate.com/event/sabato-12119/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190114
DTEND;VALUE=DATE:20190115
DTSTAMP:20260404T010847
CREATED:20190113T230124Z
LAST-MODIFIED:20190109T124845Z
UID:2470-1547424000-1547510399@www.crossfitsegrate.com
SUMMARY:LUNEDI' 14/1/19
DESCRIPTION:WEIGHTLIFTING \nEVERY 1:15 x 8 SETS \n1 SNATCH DEADLIFT + 1 LOW HANG SQ. SNATCH + 1 HANG SQ. SNATCH @ INCRESING WEIGHT\, NO DROP \n  \nMETCON \n3 ROUNDS FOR TIME \nRX: \n21 POWER SNATCH 40/30Kg \n15 PULL UP \n9 BURPEES \n  \nINTERMEDIATE: \n21 POWER SNATCH 35/25Kg \n15 BANDED PULL UP \n9 BURPEES \n  \nBEGINNER: \n21 POWER SNATCH by feel \n15 RING ROW \n9 BURPEES \n  \nCAP TIME 11’
URL:http://www.crossfitsegrate.com/event/lunedi-14119/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190115
DTEND;VALUE=DATE:20190116
DTSTAMP:20260404T010847
CREATED:20190114T230159Z
LAST-MODIFIED:20190109T125008Z
UID:2471-1547510400-1547596799@www.crossfitsegrate.com
SUMMARY:MARTEDI' 15/1/19
DESCRIPTION:FRONT SQUAT \nEVERY 1:30 x 6 SETS \n8 REP @50% \n  \nMETCON \nAMRAP 12’ \nRX \n7 DBs FRONT SQUAT 25/15Kg \n7 HANDSTAND PUSH UP \n42 DOUBLE UNDERS \n  \nINTERMEDIATE: \n7 DBs FRONT SQUAT 20/10Kg \n7 DEFICIT PUSH UP \n60 SINGLE UNDERS \n  \nBEGINNER: \n7 DBs FRONT SQUAT by feel \n7 PUSH UP \n40 SINGLE UNDERS
URL:http://www.crossfitsegrate.com/event/martedi-15119/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190116
DTEND;VALUE=DATE:20190117
DTSTAMP:20260404T010847
CREATED:20190115T230115Z
LAST-MODIFIED:20190109T125120Z
UID:2472-1547596800-1547683199@www.crossfitsegrate.com
SUMMARY:MERCOLEDI' 16/1/19
DESCRIPTION:SKILL: KIPPING RING DIP \n  \nMETCON \nAMRAP 16’ \nRX: \n400m RUN \n15 BOX JUMP 60/50cm \n12 (6R + 6L) KB PUSH JERK 24/16Kg \n9 RING DIP \n  \nINTERMEDIATE: \n400m RUN \n15 BOX JUMP 60/50cm \n12 (6R + 6L) KB PUSH JERK 20/12Kg \n9 BANDED RING DIP \n  \nBEGINNER: \n400m RUN \n15 STEP UP by feel \n12 (6R + 6L) KB PUSH JERK by feel \n9 BOX DIP
URL:http://www.crossfitsegrate.com/event/mercoledi-16119/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190117
DTEND;VALUE=DATE:20190118
DTSTAMP:20260404T010847
CREATED:20190116T230126Z
LAST-MODIFIED:20190109T125307Z
UID:2473-1547683200-1547769599@www.crossfitsegrate.com
SUMMARY:GIOVEDI' 17/1/19
DESCRIPTION:WEIGHTLIFTING \nEVERY 1:15 x 8 SETS \n1 CLEAN DEADLIFT + 1 LOW HANG SQ. CLEAN + 1 HANG SQ. CLEAN @INCREASING WEIGHT\, NO DROP \n  \nREVISITED OPEN WORKOUT 16.2 \n4 MIN TO COMPLETE: \n18 TOES TO BAR \n50 DOUBLE UNDERS \n15 SQUAT CLEAN 40/25Kg \nIF COMPLETED\, ADD ANOTHER 4 MIN TO COMPLETE: \n18 TOES TO BAR \n50 DOUBLE UNDERS \n13 SQUAT CLEAN 50/35Kg \nIF COMPLETED\, ADD ANOTHER 4 MIN TO COMPLETE: \n18 TOES TO BAR \n50 DOUBLE UNDERS \n11 SQUAT CLEAN 60/40Kg \nIF COMPLETED\, ADD ANOTHER 4 MIN TO COMPLETE: \n18 TOES TO BAR \n50 DOUBLE UNDERS \n9 SQUAT CLEAN 70/50Kg \nIF COMPLETED\, ADD ANOTHER 4 MIN TO COMPLETE: \n18 TOES TO BAR \n50 DOUBLE UNDERS \n7 SQUAT CLEAN 80/60Kg \n  \nSTOP AT 20 MIN \n  \nSCALING OPTIONS: \nTOEST TO BAR -> KNEES TO CHEST; \nDUs -> SUs; \nWEIGHT by feel
URL:http://www.crossfitsegrate.com/event/giovedi-17119/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190119
DTEND;VALUE=DATE:20190120
DTSTAMP:20260404T010847
CREATED:20190117T230107Z
LAST-MODIFIED:20190109T125439Z
UID:2474-1547856000-1547942399@www.crossfitsegrate.com
SUMMARY:VENERDI' 18/1/19
DESCRIPTION:DEADLIFT \nEVERY 1:30 x 6 SETS \n8 REP @50% \n  \nMETCON \nFOR TIME \nRX: \n50 SUMO DEADLIFT HIGH PULL 40/30Kg \n40 V-UP \n30 WALL BALL 20/14lbs \n20 CHEST TO BAR \n10 OVERHEAD SQUAT 40/30Kg \n  \nINTERMEDIATE: \n50 SUMO DEADLIFT HIGH PULL 30/20Kg \n40 TUCK CRUNCH \n30 WALL BALL 16/12lbs \n20 PULL UP \n10 OVERHEAD SQUAT 30/20Kg \n  \nBEGINNER: \n50 SUMO DEADLIFT HIGH PULL by feel \n40 SIT UP \n30 WALL BALL by feel \n20 RING ROW \n10 OVERHEAD SQUAT by feel \n  \nCAP TIME 13
URL:http://www.crossfitsegrate.com/event/venerdi-18119/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20190119
DTEND;VALUE=DATE:20190120
DTSTAMP:20260404T010847
CREATED:20190118T230159Z
LAST-MODIFIED:20190118T154011Z
UID:2484-1547856000-1547942399@www.crossfitsegrate.com
SUMMARY:SABATO 19/1/19
DESCRIPTION:TEAM WOD OF TWO \nI GO YOU GO \n50 CLEAN & JERK 60/45Kg \n100 PUSH UP \n150 WALL BALL \n200 SIT UP
URL:http://www.crossfitsegrate.com/event/sabato-19119/
END:VEVENT
END:VCALENDAR