Weightlifting Track: Clean Complex & Deadlifts
Friday, May 1, 2026 | CrossFit MYO, San Jose CA
Today’s Workout: Weightlifting Track
Focus: Explosive Power & Positional Strength
While our daily WOD challenges your metabolic capacity, today’s dedicated Weightlifting Track shifts the focus entirely to barbell proficiency, power development, and overhead stability. This session is designed to break down the lifts into component parts, ensuring that you build the raw strength and positional awareness necessary for heavier, more efficient lifts.
The Protocol
| Movement | Sets & Reps | Target Load | Focus |
|---|---|---|---|
| Power clean + hang clean | 5X @WBF | Work By Feel | Positional awareness and power generation. |
| Hang clean + jerk | 4X @80-90% | Percentage based | Positional awareness and power generation. |
| Jerk | 3x2 @85%+ | Percentage based | Positional awareness and power generation. |
| Clean Deadlifts | 3 Sets x 3 Single Cl | Percentage based | Positional awareness and power generation. |
Full Session Breakdown
| Block | Duration | What You’ll Do |
|---|---|---|
| Warmup | 15 min | General movement, barbell complex, and mobility. |
| Oly Tech | 25 min | Primary lifting complexes and technique work. |
| Accessory | 20 min | Positional strength and heavy pulls. |
Total class time: approximately 60 minutes.
Movement Glossary
If you’re new to the Weightlifting Track, here’s what today’s key movements mean:
Clean: An Olympic lift that brings the barbell from the ground to the front rack position (shoulders).
Deadlift: Pick the barbell up from the floor to hip height. Simple concept, powerful results.
What Makes This Workout Effective
Today’s weightlifting track is designed to challenge your explosive power and build positional resilience. By combining these specific barbell movements, we are targeting absolute strength that translates directly to your Olympic lifting technique. This stimulus forces the body to adapt efficiently, improving both motor recruitment and muscular stamina—perfect for athletes who need maximum ROI from their strength cycles.
Scaling Options
| Level | Modifications |
|---|---|
| Rx | All complexes as written; percentages based on current 1RM |
| Intermediate | Reduce jerk and hang clean percentages by 5–10%; prioritize receiving position over max load |
| Technique Focus | Empty barbell or training bar throughout; focus on bar path and split position before adding load |
Frequently Asked Questions
I can’t perform one of the movements. Can I still do the workout?
Absolutely! Our coaches provide scalable options for every single movement to match your current fitness level safely.
How heavy should I go today?
Choose a load that allows you to maintain solid form. Technique always takes priority over weight on the barbell.
Ready to Try It?
CrossFit MYO offers 2 free classes for newcomers. Every workout is scalable — our coaches modify movements to match your fitness level.
📍 CrossFit MYO | 3550 Charter Park Drive, San Jose, CA 95136