Split Jerk



3 Rounds for time.

10 Body weight Front Squats

20 Weighted Sit Ups (35#/25#)

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Coaching Tips: On the split jerks, move your body straight down and up.  Extend your hips explosively and drop into the lunge position quickly to get under the bar.  Your last set should be an all out effort.  On the front squats, your first move out of the bottom position should be to drive those elbows up and get those hips under the bar.  Think HIGH elbows.  For the sit ups, hold the dumb bell under your chin and get your chest to touch your thighs in the up position. Shoulders touch the floor on the down position.


CFEC will again be participating in the Fight Gone Bad Fundraiser that will benefit Prostate Cancer Research and the Wounded Warriors Project.  This is the fourth year for this fundraiser and the second year for our participation.  September 26th is fast approaching, so if you have not already done so, please use the link to the right to sign up for our team (CrossFit East County) and begin your fund-raising now.  $150.00 in donations will ensure that you receive an FGB 4 t-shirt to commemorate the event and your hard work.  There are tools available on the website to help you solicit donations.  Sign up now!  It is for two worthy causes and is sure to be a great time.

Speaking of textbook Sumo Deadlift High Pull…Complete aggressive extension of the hips, shrug the shoulders, and then finish with the pull.  Beautiful, Rebecca.