Parkland CrossFit – WOD 

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Kenny Warden Coach/Owner 49 East First Street, Farmington, MO 63640 573-760-1248 kenny@parklandcrossfit.com
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formats

6/14/2017

WoD:

High Fives Test

12 MINUTE DOUBLE AMRAP

The workout starts with the athlete standing next to a preloaded barbell. At 3,2,1 Go the athlete begins by performing 10 Power Snatches. After completing the 10th Power Snatch, the athlete moves on to 10 Box Jumps. After completing the Box Jumps the athlete returns to the bar for 10 Power Snatches. The patter continues until the clock hits the 5:00 mark. The athlete MUST rest for 2 minutes until the clock hits 7:00. The athlete will then perform another 5 minute AMRAP starting with 10 Overhead Squats followed by 10 Box Jumps. The workout is over when the clock hits 12:00. Add the scores from each 5 minute AMRAP for the total score. See skill levels below for detailed scaling requirements.

Athletes may not change or modify any of the movements, weights, or standards beyond what is listed in these standards.

Level 3

Men

Complete at Many Reps as Possible:

Opens
(95 lbs. Barbell)
5 Minute AMRAP of:
10 Power Snatches
10 Box Jumps at 24 inches
Rest for 2 Minutes
5 Minute AMRAP of:
10 Overhead Squats
10 Box Jumps at 24 inches
Masters
(95 lbs. Barbell)
5 Minute AMRAP of:
10 Power Snatches
10 Box Jumps at 24 inches
Rest for 2 Minutes
5 Minute AMRAP of:
10 Overhead Squats
10 Box Jumps at 24 inches
Master+
(85 lbs. Barbell)
5 Minute AMRAP of:
10 Power Snatches
10 Box Jumps at 20 inches
Rest for 2 Minutes
5 Minute AMRAP of:
10 Overhead Squats
10 Box Jumps at 20 inches

Women

Complete at Many Reps as Possible:

Opens
(65lbs. Barbell)
5 Minute AMRAP of:
10 Power Snatches
10 Box Jumps at 20 inches
Rest for 2 Minutes
5 Minute AMRAP of:
10 Overhead Squats
10 Box Jumps at 20 inches
Masters
(65 lbs. Barbell)
5 Minute AMRAP of:
10 Power Snatches
10 Box Jumps at 20 inches
Rest for 2 Minutes
5 Minute AMRAP of:
10 Overhead Squats
10 Box Jumps at 20 inches
Master+
(55lbs. Barbell)
5 Minute AMRAP of:
10 Power Snatches
10 Box Jumps at 16 inches
Rest for 2 Minutes
5 Minute AMRAP of:
10 Overhead Squats
10 Box Jumps at 16 inches
 
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2 Comments  comments 

2 Responses

  1. Dave

    6/13
    30 backsquats
    1000 m row
    6:36

    6/14
    198 level 2 masters plus

  2. Justin T

    6/13/17
    30 back squats (225)
    1000m row
    7:41 RX

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