Weightlifting Track: Snatch + Clean & Jerk + Back Squats
Sunday, May 10, 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.
The Protocol
Barbell Prep
Bar only:
6 Muscle snatch + 6 OHS
5 Power snatch + 5 Snatch bal.
4 Snatch
Light weight 1-2rds: 3x snatch PP 3x Snatch Bal. 3x Hang Snatch 3x Snatch
Score type: Not Scored
Snatch
5x1 @up to 90%
Slowly build up to 90%, no more then 3 misses at one weight
Score type: Load
Clean & Jerk
5x1 @up to 90%
Slowly build up to 90%, no more then 3 misses at one weight
Score type: Load
Back Squats
4x2 @ WBF
- build up to heavy double for day
Score type: Load
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
Ask your coach for detailed definitions of today’s lifts. Understanding positional cues and terminology accelerates technical progress faster than extra volume.
Interested in refining your Olympic lifting technique? Ask a coach today.
📍 CrossFit MYO | 3550 Charter Park Drive, San Jose, CA 95136