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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
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X-PUBLISHED-TTL:PT1H
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TZID:Europe/Rome
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TZOFFSETFROM:+0100
TZOFFSETTO:+0200
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DTSTART:20140330T010000
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DTSTART:20141026T010000
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TZNAME:CEST
DTSTART:20150329T010000
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DTSTART:20151025T010000
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DTSTART:20160327T010000
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DTSTART:20161030T010000
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BEGIN:VEVENT
DTSTART;VALUE=DATE:20150620
DTEND;VALUE=DATE:20150621
DTSTAMP:20260404T012252
CREATED:20150619T220124Z
LAST-MODIFIED:20150618T153717Z
UID:818-1434758400-1434844799@www.crossfitsegrate.com
SUMMARY:SABATO 20/06/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics \nTEAM WOD of 3\n-CASH IN: 60 BURPEES PLATE ”I go\, you go”\n150 Wall Ball @9/6kg\n75 Pull up\n150 Push Press @ 35/25kg\n75  Sit Ups\n-CASH IN: 60 BURPEES PLATE ”I go\, you go”\n-one member work at time
URL:http://www.crossfitsegrate.com/event/sabato-200615/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150622
DTEND;VALUE=DATE:20150623
DTSTAMP:20260404T012252
CREATED:20150621T220133Z
LAST-MODIFIED:20150621T095930Z
UID:820-1434931200-1435017599@www.crossfitsegrate.com
SUMMARY:Lunedì 22 Giugno
DESCRIPTION:WARM UP \n10’ Groups Dynamics & Mobility \nSTRENGTH \nEMOM 20’ \nOdd 3 Deadlift @ across weight \nEven 7 Burpees OTB \nWOD \n3 Rounds of: \n15 Hang Power Clean @ 50/30kg \n12 K2C \n30 DUs
URL:http://www.crossfitsegrate.com/event/lunedi-22-giugno/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150623
DTEND;VALUE=DATE:20150624
DTSTAMP:20260404T012252
CREATED:20150622T220112Z
LAST-MODIFIED:20150622T171358Z
UID:822-1435017600-1435103999@www.crossfitsegrate.com
SUMMARY:MARTEDI 23/06/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nGYM SKILLS\nRING MU\nWOD:\n4 Intervals 3’ON\, 1’OFF\nAMRAP\n21 Air Squat\n15 lateral jump over parallette\n9 Ring Dip/Jumping Ring Dip
URL:http://www.crossfitsegrate.com/event/martedi-230615/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150624
DTEND;VALUE=DATE:20150625
DTSTAMP:20260404T012252
CREATED:20150623T220112Z
LAST-MODIFIED:20150622T182225Z
UID:824-1435104000-1435190399@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 24/06/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nWL: Hang Power Snatch + Power Snatch\nEMOM 12′: 2 +1 @ climbing weight every 3 sets \nWOD\n“little Nancy”\n5 Rounds of:\n200mt Run\n10 OHS @ 40/30kg
URL:http://www.crossfitsegrate.com/event/mercoledi-240615/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150625
DTEND;VALUE=DATE:20150626
DTSTAMP:20260404T012252
CREATED:20150624T220131Z
LAST-MODIFIED:20150622T182325Z
UID:825-1435190400-1435276799@www.crossfitsegrate.com
SUMMARY:GIOVEDI 25/06/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nWOD\nAMRAP 20’\n500mt Row\n-Then 2 rounds of:-\n10 DB Snatch alt arm @ 20/10kg\n15 Walking Lunges\n20 Sit up
URL:http://www.crossfitsegrate.com/event/giovedi-250615/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150626
DTEND;VALUE=DATE:20150627
DTSTAMP:20260404T012252
CREATED:20150625T220129Z
LAST-MODIFIED:20150625T210142Z
UID:826-1435276800-1435363199@www.crossfitsegrate.com
SUMMARY:VENERDI 26/06/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nGYM STRENGTH & BB STRENGTH:\nA1- Front Squat 4 x 5\nA2- Tuck Crunch – 4 x 10\nA3- Ring Rows – 4 x 8\nRest 60” \nWOD\n10 Rounds of:\n10 Thruster empty barbell\n5 Pull Ups
URL:http://www.crossfitsegrate.com/event/venerdi-260615/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150627
DTEND;VALUE=DATE:20150628
DTSTAMP:20260404T012252
CREATED:20150626T220124Z
LAST-MODIFIED:20150622T182522Z
UID:827-1435363200-1435449599@www.crossfitsegrate.com
SUMMARY:SABATO 27/06/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nTeam of 2:\nAll Team Must Complete:\n100 Ball Pass Shots (2-3mt di distanza tra I 2 membri della squadra)\n400mt Run in pair holding in hands a skip rope\n100 KB Swing @24/16kg\n400mt Run in pair holding in hands a skip rope\n100 Ball Pass Shots (2-3mt di distanza tra I 2 membri della squadra)
URL:http://www.crossfitsegrate.com/event/sabato-270615/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150629
DTEND;VALUE=DATE:20150630
DTSTAMP:20260404T012252
CREATED:20150628T220525Z
LAST-MODIFIED:20150628T130355Z
UID:830-1435536000-1435622399@www.crossfitsegrate.com
SUMMARY:Lunedi 29 Giugno
DESCRIPTION:WARM UP 10’ Groups Dynamics & Mobility GYM STRENGTH & BB STRENGTH \nA1- Push Press 5 x 5 \nA2- DB Step ups – 5 x 8 each leg \nRest 60” \nWOD \n4 Rounds of: \n500mt Row \nME PULL UP in 1′ \n-rest 2′ every rd-
URL:http://www.crossfitsegrate.com/event/lunedi-29-giugno/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150630
DTEND;VALUE=DATE:20150701
DTSTAMP:20260404T012252
CREATED:20150629T220114Z
LAST-MODIFIED:20150629T161214Z
UID:832-1435622400-1435708799@www.crossfitsegrate.com
SUMMARY:MARTEDI 30/06/15
DESCRIPTION:WARM UP\n10’ Groups Dynamics & Mobility \nGYM SKILLS\nReview TTB technique \nWOD:\nAMRAP 14′:\n5/7 TTB\n7 Power snatch @ 40/30kg\n14 Back Squat @ 40/30kg
URL:http://www.crossfitsegrate.com/event/martedi-300615/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150701
DTEND;VALUE=DATE:20150702
DTSTAMP:20260404T012252
CREATED:20150630T220118Z
LAST-MODIFIED:20150629T161320Z
UID:833-1435708800-1435795199@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 01/07/2015
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nWOD\n20′ AMRAP\n200 mt Run\n3 Rounds of:\n7 Box Jump Overs\n9 KB Russian Swing @32/20 Kg\n12 OH Plate Sit Ups @10/5 Kg
URL:http://www.crossfitsegrate.com/event/mercoledi-01072015/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150702
DTEND;VALUE=DATE:20150703
DTSTAMP:20260404T012252
CREATED:20150701T220124Z
LAST-MODIFIED:20150701T090450Z
UID:834-1435795200-1435881599@www.crossfitsegrate.com
SUMMARY:GIOVEDI 02/07/2015
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nWL:\nSPLIT JERK – \nEMOM 10′ – 3 reps holding catch pos 3” each rep – climbing weight \nWOD\n5 Rounds of:\n9 Power Clean& Push Press @ 50/35 Kg\n12 Burpees\n30 DU/60 SU
URL:http://www.crossfitsegrate.com/event/giovedi-02072015/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150703
DTEND;VALUE=DATE:20150704
DTSTAMP:20260404T012252
CREATED:20150702T220133Z
LAST-MODIFIED:20150629T161550Z
UID:835-1435881600-1435967999@www.crossfitsegrate.com
SUMMARY:VENERDI 03/07/2015
DESCRIPTION:WARM UP:\n10’ Groups Dynamics \nGYM STRENGTH & BB STRENGTH:\nA1- Back Squat 4 x 3\nA2- Hollow Body Hold 4 x 30” accumulated\nRest 60” \nWOD\n“Interval Karen”\nAs many Intervals 30”ON\,30”OFF as needed to complete:\n150 Wall Ball @ 9/6 Kg
URL:http://www.crossfitsegrate.com/event/venerdi-03072015/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150704
DTEND;VALUE=DATE:20150705
DTSTAMP:20260404T012252
CREATED:20150703T220154Z
LAST-MODIFIED:20150629T161656Z
UID:836-1435968000-1436054399@www.crossfitsegrate.com
SUMMARY:SABATO 04/07/2015
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nTEAM WOD of 3:\nCash In: 90 SDHP @ 35/25 Kg\n75 Burpees Box Jump\n300mt (100mt each) Double KB Front Rack Carry @ 24/16 Kg\n75 Push Press @ 35/25Kg\n300mt (100mt each) Double KB Front Rack Carry @ 24/16 Kg\nCash In: 60 Cal Row
URL:http://www.crossfitsegrate.com/event/sabato-04072015/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150706
DTEND;VALUE=DATE:20150707
DTSTAMP:20260404T012252
CREATED:20150705T220615Z
LAST-MODIFIED:20150705T180544Z
UID:837-1436140800-1436227199@www.crossfitsegrate.com
SUMMARY:Lunedì 6 Luglio
DESCRIPTION:WARM UP: 10’ Groups Dynamics & Mobility \nGYM STRENGTH & BB STRENGTH: \nA1- Deadlift @ across 4 x 5 \nA2- Ring Dip Strict 4 x 5 \nA3- K2E Strict 4 x 5 \nRest between rounds 60” \n  \nWOD \n“The Chief” \n4 Intervals 3’ON\, 1’OFF \n3 Pw Clean @ 60/40 Kg \n6 Push Ups \n9 Air Squat
URL:http://www.crossfitsegrate.com/event/lunedi-6-luglio/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150707
DTEND;VALUE=DATE:20150708
DTSTAMP:20260404T012252
CREATED:20150706T220143Z
LAST-MODIFIED:20150706T205319Z
UID:838-1436227200-1436313599@www.crossfitsegrate.com
SUMMARY:Martedì 7 Luglio
DESCRIPTION:WARM UP: \n10’ Groups Dynamics & Mobility \nGYM: Hand Stand Hold \nEmom 10′ : 20” HS Hold \nWOD: \n15’AMRAP: \n200mt Run \n15” L Sit Hanging from the bar \n12 Lunges \n 
URL:http://www.crossfitsegrate.com/event/martedi-7-luglio/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150708
DTEND;VALUE=DATE:20150709
DTSTAMP:20260404T012252
CREATED:20150707T220146Z
LAST-MODIFIED:20150707T152245Z
UID:840-1436313600-1436399999@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 08/07/2015
DESCRIPTION:WARM UP:\n-10’ Groups Dynamics & Mobility \nSKILLS:  KIPPING PULL UP \nWOD\n“Row Helen”\n3 Rounds of:\n500mt Row\n21 KB Swing @ 24/16 Kg\n12 Pull Ups
URL:http://www.crossfitsegrate.com/event/mercoledi-08072015/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150709
DTEND;VALUE=DATE:20150710
DTSTAMP:20260404T012252
CREATED:20150708T220150Z
LAST-MODIFIED:20150707T152339Z
UID:841-1436400000-1436486399@www.crossfitsegrate.com
SUMMARY:GIOVEDI 09/07/2015
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility\nWL:\n1 SQ SN + 3 OHS – EMOM 8′\nWOD\nFor Time:\n30 PW Snatch @50/35 Kg\n25 OTB Burpees\n20 Push Press @50/35 Kg\n15 Bar Facing Burpees\n100mt OH Plate Carry @ 20/15 Kg
URL:http://www.crossfitsegrate.com/event/giovedi-09072015/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150710
DTEND;VALUE=DATE:20150711
DTSTAMP:20260404T012252
CREATED:20150709T220118Z
LAST-MODIFIED:20150707T155946Z
UID:842-1436486400-1436572799@www.crossfitsegrate.com
SUMMARY:VENERDI 10/07/2015
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nGYM STRENGTH & BB STRENGTH:\nA1- Bench Press 5 x 3\nA2- Ring Rows holding ring to chest 2” each reps 5 x 6-8\nRest 60” \nWOD\n14′ AMRAP:\n7 TTB\n10 1-arm-DB Box Overs @20/10 Kg (change arm every 5 reps)\n21 DU
URL:http://www.crossfitsegrate.com/event/venerdi-10072015/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150711
DTEND;VALUE=DATE:20150712
DTSTAMP:20260404T012252
CREATED:20150710T220150Z
LAST-MODIFIED:20150707T160109Z
UID:843-1436572800-1436659199@www.crossfitsegrate.com
SUMMARY:SABATO 11/07/2015
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nTEAM WOD of 2:\nRest 3′ btw AMRAPs \nAMRAP 6′-Switch member every rd-\n5 HSPU (Scale down into 3 wall climbs)\n7 Box Jump 70/60 cm (10 reps if use 60/50 cm) \nAMRAP 6‘-Switch member every rd\n5 Burpees C2B Pull Up\n10 Wall Ball @ 9/6Kg \nAMRAP 6′-Switch member every rd\n5 Hang Power Clean& Press @ 35/25 Kg\n10 SDHP @ 35/25 Kg
URL:http://www.crossfitsegrate.com/event/sabato-11072015/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150713
DTEND;VALUE=DATE:20150714
DTSTAMP:20260404T012252
CREATED:20150712T220157Z
LAST-MODIFIED:20150713T054952Z
UID:844-1436745600-1436831999@www.crossfitsegrate.com
SUMMARY:Lunedì 13 Luglio
DESCRIPTION:WARM UP: 10’ Groups Dynamics & Mobility \nGYM STRENGTH & BB STRENGTH: \nA1- Front Squat 4 x 4 \nA2- GHD Sit Ups Parallel 4 x 10 \nRest  60” \nWOD For Time: \n50 Deadlift @ 60/40 Kg \n30 Back Squat @ 60/40 Kg \n20 Push Jerk @ 60/40 Kg
URL:http://www.crossfitsegrate.com/event/lunedi-13-luglio/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150714
DTEND;VALUE=DATE:20150715
DTSTAMP:20260404T012252
CREATED:20150713T220113Z
LAST-MODIFIED:20150713T212857Z
UID:845-1436832000-1436918399@www.crossfitsegrate.com
SUMMARY:Martedì 14 Luglio
DESCRIPTION:WARM UP: 10’ Groups Dynamics & Mobility \nGYM: RING MUSCLE UP \nEMOM 6-8′: 1-3 MU or MU Transition \nWOD \n21-15-9 Reps of: \nDouble DB Snatch 20/10 Kg \nDB Push up \nCal Row
URL:http://www.crossfitsegrate.com/event/martedi-14-luglio/
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=Europe/Rome:20150714T080000
DTEND;TZID=Europe/Rome:20150714T170000
DTSTAMP:20260404T012252
CREATED:20150717T220132Z
LAST-MODIFIED:20150714T160820Z
UID:849-1436860800-1436893200@www.crossfitsegrate.com
SUMMARY:SABATO 18/07/2015
DESCRIPTION:TEAM WOD of 3:\n150 Thruster @ empty bb\n400mt Farmer Carry all together with bb on shoulder\n120 Push Press @ empty bb\n400mt Farmer Carry all together with bb in hands\n90 Front Rack Lunges @ empty bb
URL:http://www.crossfitsegrate.com/event/sabato-18072015/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150715
DTEND;VALUE=DATE:20150716
DTSTAMP:20260404T012252
CREATED:20150714T220131Z
LAST-MODIFIED:20150714T163010Z
UID:846-1436918400-1437004799@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 15/07/2015
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nWOD\n20’AMRAP\n6 KB Turkish Get Ups alt arm @ 24/16 Kg\n12 KB Swing @ same KB\n15 Air Squat (advance KB Goblet squat )\n18 DU
URL:http://www.crossfitsegrate.com/event/mercoledi-15072015/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150716
DTEND;VALUE=DATE:20150717
DTSTAMP:20260404T012252
CREATED:20150715T220140Z
LAST-MODIFIED:20150714T160605Z
UID:847-1437004800-1437091199@www.crossfitsegrate.com
SUMMARY:GIOVEDI 16/07/2015
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nWL:\nPOWER CLEAN – 12′ to find an Heavy Single \nWOD\n3 Rounds for time:\n15 Power Clean 60/40 Kg\n15 Pull Ups\n400mt Run
URL:http://www.crossfitsegrate.com/event/giovedi-16072015/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150717
DTEND;VALUE=DATE:20150718
DTSTAMP:20260404T012252
CREATED:20150716T220114Z
LAST-MODIFIED:20150717T054857Z
UID:848-1437091200-1437177599@www.crossfitsegrate.com
SUMMARY:VENERDI 17/07/2015
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nGYM STRENGTH & BB STRENGTH:\nA1- Strict Press 4 x 8\nA2- GHD Hip&Back Extension 4 x 6-8\nRest 60” \nWOD\n10 Rounds of:\n3 Hang Power Snatch @ 60/40 Kg\n6 Burpees OTB
URL:http://www.crossfitsegrate.com/event/venerdi-17072015/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150718
DTEND;VALUE=DATE:20150719
DTSTAMP:20260404T012252
CREATED:20150717T220145Z
LAST-MODIFIED:20150717T101907Z
UID:851-1437177600-1437263999@www.crossfitsegrate.com
SUMMARY:SABATO 18/07/2015
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nTEAM WOD of 3:\n150 Thruster @ empty bb\n400mt DB Farmer Carry\n120 Push Press @ empty bb\n400mt DB Farmer Carry\n90 Front Rack Lunges @ empty bb
URL:http://www.crossfitsegrate.com/event/sabato-18072015-2/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150720
DTEND;VALUE=DATE:20150721
DTSTAMP:20260404T012252
CREATED:20150719T220119Z
LAST-MODIFIED:20150717T102112Z
UID:852-1437350400-1437436799@www.crossfitsegrate.com
SUMMARY:LUNEDI 20/07/2015
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nGYM: KIPPING PULL UPS \nEMOM 12′\nodd:3-5 Kipping Pull ups\neven: 12 Hollow Body Rocks / 12 Superman hip extensions (alternating every min) \nWOD\n10’AMRAP\n10 K2C/K2C\n10 Hang Power Clean @ 40/30 Kg
URL:http://www.crossfitsegrate.com/event/lunedi-20072015/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150721
DTEND;VALUE=DATE:20150722
DTSTAMP:20260404T012252
CREATED:20150720T220107Z
LAST-MODIFIED:20150721T080201Z
UID:853-1437436800-1437523199@www.crossfitsegrate.com
SUMMARY:MARTEDI 21/07/2015
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nBB STRENGTH:\nBACK SQUAT – 15′ to Find 1RM \nWOD\n12-10-8-6-4-2 Reps:\nFront Squat @ 60/40 Kg\nHSPU Strict / Pike Push Up\nBar Facing Burpees
URL:http://www.crossfitsegrate.com/event/martedi-21072015/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150722
DTEND;VALUE=DATE:20150723
DTSTAMP:20260404T012252
CREATED:20150721T220153Z
LAST-MODIFIED:20150721T121920Z
UID:854-1437523200-1437609599@www.crossfitsegrate.com
SUMMARY:MERCOLEDI 22/07/2015
DESCRIPTION:WARM UP: 10’ Groups Dynamics & Mobility \nMIDLINE:\nEmom 8′: 15-20” Parallette L-sit/ tuck L-sit \nWOD 6 Intervals 1’30” ON\, 1’30” \n200mt Run \nME 1 – Arm- KB Clean & Press alt arm every rep @ 24/16 Kg
URL:http://www.crossfitsegrate.com/event/mercoledi-22072015/
END:VEVENT
BEGIN:VEVENT
DTSTART;VALUE=DATE:20150723
DTEND;VALUE=DATE:20150724
DTSTAMP:20260404T012252
CREATED:20150722T220152Z
LAST-MODIFIED:20150717T103357Z
UID:855-1437609600-1437695999@www.crossfitsegrate.com
SUMMARY:GIOVEDI 23/07/2015
DESCRIPTION:WARM UP:\n10’ Groups Dynamics & Mobility \nWL\n8 sets (90”) 3 SN PULL from ground + 2 HANG POWER SN \nWOD\n15′ AMRAP\n12 OHS @ 35/25 Kg\n12 Cal Row
URL:http://www.crossfitsegrate.com/event/giovedi-23072015/
END:VEVENT
END:VCALENDAR