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Jerrad Grider at CrossFit Roseville

Workout of the Day for 8am, Saturday, October 28th, 2017:

Every 90 Seconds, Hang Clean & Jerk:

3 x 4 @ 75%
3 x 3 @ 80%
3 x 2 @ 85%
3 x 1 @ 90%

*90 Sec. rest in-between sets

Workout of the Day for 9am, Saturday, October 28th, 2017:

2 Rounds, In Teams of 2 (25 min cap):
30-20-10:
Deadlift @ 225/155, or 55% 1RM
Handstand Push-Up*
—Then:
10 Rope Climbs 18/15 ft.**

*Progressions:
• Double KB Z-Press
• Dumbbell Push Press (Heavy)

**Progressions:
• 40 Strict Pull-Ups
• 50 Kipping Pull-Ups
• 5 Pegboard Ascents

***One round consists of both 30-20-10 deadlift/hspu and 10 rope climbs.