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Components

Back Squat

"9 O'Clock" Rx

"9 O'Clock" INTERMEDIATE

"9 O'Clock" BOOTCAMP

Settings

WOD

07/24/19

8 MIN AMRAP (Warm-up)

Grab an empty Barbell...

10 Barbell Glute Bridge
8 V-Ups
6 Half Burpee Broad Jump
10 Kang Squats
8 Strict Press
6 Hang Muscle or Power Snatches

Back Squat

5x3 (2-0-1)

Back Squat @70-80% of 1RM*

-Rest at Least 2:00 b/t Sets-

*Week 4 of Squat Cycle.
Heavier than the previous
week's 5x3.

20 MIN Time Cap

"9 O'Clock" Rx (AMRAP - Reps)

9 MIN AMRAP

9 Overhead Squats (95/65)
9 Bar Facing Burpees

Score: Total number of reps completed.

"9 O'Clock" INTERMEDIATE (AMRAP - Reps)

9 MIN AMRAP

9 Overhead Squats (65/45)
9 Bar Facing Burpees

Score: Total number of reps completed.

"9 O'Clock" BOOTCAMP (AMRAP - Reps)

9 MIN AMRAP

10(ttl) SA DB Overhead Squats
9 Burpees

Total: Total number of reps completed.

Want to see some of these movements in action? Check out our .

Whiteboard:

Wednesday, July 24, 2019

Leaderboard

Men's Back Squat
Giancarlo jimenez	07/24/2019	5 x 3 @ 315 lbs
Ramon Fereira	07/24/2019	5 x 3 @ 315 lbs
Talo Andrade	07/15/2019	5 x 3 @ 305 lbs

Women's Back Squat
Eliana Castro	09/18/2018	5 x 3 @ 205 lbs
Karol Costa	01/28/2019	5 x 3 @ 175 lbs
Anais Rodriguez	01/28/2019	5 x 3 @ 175 lbs

Male Athletes

1

JONATHAN
KEGEL

4:15 PM CrossFit

5 x 3 @ 320 lbs

2

Giancarlo
jimenez

6:45 PM CrossFit

5 x 3 @ 315 lbs

2

Miguel
Mejias

12:00 PM CrossFit

5 x 3 @ 315 lbs

2

Ramon
Fereira

6:00 AM CrossFit

5 x 3 @ 315 lbs

3

Private

7:15 AM CrossFit

5 x 3 @ 277 lbs

4

Jose
Dou

5:30 PM CrossFit

5 x 3 @ 275 lbs

5

Carlos
Barrios

6:00 AM CrossFit

5 x 3 @ 225 lbs

5

Jason
Burg

6:00 AM CrossFit

5 x 3 @ 225 lbs

5

Julio
Sturup

6:45 PM CrossFit

5 x 3 @ 225 lbs

5

Santiago
Lopez

6:00 AM CrossFit

5 x 3 @ 225 lbs

5

Scott
Solar

5:30 PM CrossFit

5 x 3 @ 225 lbs

6

David
Munoz

12:00 PM CrossFit

5 x 3 @ 205 lbs

6

Gianpaolo
Sirizzotti

12:00 PM CrossFit

5 x 3 @ 205 lbs

6

Luiz
Andrade

7:15 AM CrossFit

5 x 3 @ 205 lbs

7

Edynardo
Weyne

5:30 PM CrossFit

5 x 3 @ 200 lbs

8

Fernando
Tulha

6:45 PM CrossFit

5 x 3 @ 195 lbs

8

Manuel
Turushina

6:45 PM CrossFit

5 x 3 @ 195 lbs

8

Omar
Viveros

6:45 PM CrossFit

5 x 3 @ 195 lbs

9

Manuel
Villanueva

12:00 PM CrossFit

5 x 3 @ 190 lbs

10

Carlos
Olivares

5:30 PM CrossFit

5 x 3 @ 185 lbs

10

David
Lozano

5:30 PM CrossFit

5 x 3 @ 185 lbs

11

Matthew
England

4:15 PM CrossFit

5 x 3 @ 175 lbs

12

Alvaro
Molina

5:30 PM CrossFit

5 x 3 @ 135 lbs

13

Kiran
Dwaram

6:45 PM CrossFit

5 x 3 @ 130 lbs

13

Ricardo
Moreno

12:00 PM CrossFit

5 x 3 @ 130 lbs

14

Private

4:15 PM CrossFit

5 x 3 @ 115 lbs

15

Jorge
Mora

8:30 AM CrossFit

5 x 3 @ 100 lbs

16

Giancarlo
Chaparro

7:15 AM CrossFit

5 x 3 @ 55 lbs

Female Athletes

1

Nena
Chaparro

7:15 AM CrossFit

5 x 3 @ 210 lbs

2

Eliana
Castro

6:00 AM CrossFit

5 x 3 @ 205 lbs

Tempo 5x3 (2-0-1)

3

Tatiane
Mendes

6:45 PM CrossFit

5 x 3 @ 180 lbs

4

Karol
Costa

5:30 PM CrossFit

5 x 3 @ 175 lbs

Tempo 2x0x1

5

Sheila
Turushina

6:00 AM CrossFit

5 x 3 @ 150 lbs

6

Hevelyn
CARELI

7:15 AM CrossFit

5 x 3 @ 145 lbs

7

Jennifer
Alvarado

5:30 PM CrossFit

5 x 3 @ 135 lbs

hip precautions :(

7

sarah
springer

5:30 PM CrossFit

5 x 3 @ 135 lbs

8

Elizabeth
Price

12:00 PM CrossFit

5 x 3 @ 130 lbs

9

daniela
sanchez

4:15 PM CrossFit

5 x 3 @ 115 lbs

10

Anelisa
Dou

5:30 PM CrossFit

5 x 3 @ 110 lbs

10

Paola
Alvarez

5:30 PM CrossFit

5 x 3 @ 110 lbs

11

Anais
Rodriguez

6:45 PM CrossFit

5 x 3 @ 105 lbs

32 weeks preggo

11

Nathalya
Briceno

6:45 PM CrossFit

5 x 3 @ 105 lbs

11

Romina
Pereira

5:30 PM CrossFit

5 x 3 @ 105 lbs

12

Alessandra
Harold

7:15 AM CrossFit

5 x 3 @ 95 lbs

13

Gabriela
Lopez

5:30 PM CrossFit

5 x 3 @ 85 lbs

14

Aly
Killian

6:00 AM CrossFit

5 x 3 @ 75 lbs

14

ANISA
LOZANO

6:45 PM CrossFit

5 x 3 @ 75 lbs

14

Magdelin
Goitia

6:45 PM CrossFit

5 x 3 @ 75 lbs

15

claudia
Adarme

7:15 AM CrossFit

5 x 3 @ 0 lbs