The PVCF spotlight shines today on athlete, Kathy Lytle! Did you know that Kathy has raised three phenomenal daughters, and built Shelburne Falls Coffee Roasters with her husband, Curtis Rich into a tremendously successful business in the Valley that gives back to the community AND keeps us caffeinated? Kathy also recently gave a TED talk sharing some of her wisdom as well as the book she is currently writing! AND she CrossFits! What a role model and leader you are, Kathy!
Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. Warm-up A: 100 Double-unders (5 min)
2. Snatch Warm-up:
4 Rounds of:
- 3 snatch deadlift
- 3 snatch pull
- 3 snatch high pull
- 3 muscle snatch
- 3 overhead squats
- 3 power snatch
3. Warm-up weights for work-out. (10 min)
4. “Crossfit Games Open WOD 13.1”
- 40 Burpees
- 30 Snatch 75/45
- 30 Burpees
- 30 Snatch 135/75
- 20 Burpees
- 30 Snatch 165/100
- 10 Burpees
As many Snatches as possible in time remaining 210/120
*the Snatch can be muscle, power or squat variation. If you are using a bar without bumper plates the bar must be lowered clearly below the knee cap each rep.
Never drop an empty bar.
LIII: as rx’d LII: 65/35, 75/45, 85/55, 95/65 or scale weight progressively as needed. Sub cleans if you are unable to safely snatch. LI: 5 rnds of 9 burpees 7 muscle snatch Rest 1 minute
5. Mobilize: Shoulder Smash with barbell, Quad smash with barbell.