Weightlifting Track: Testing Week — Five 1-Rep Maxes (Snatch, Clean & Jerk, Back Squat, Front Squat, Deadlift)
Sunday, May 17, 2026 | CrossFit MYO, San Jose CA
What Makes This Session Effective
Max effort testing is about data, not ego. You’ve put in the work; now we find the baseline. Don’t rush the warm-up. It’s often smarter to spread these lifts across a few days to keep your legs fresh. Win the rep.
The Protocol
TESTING WEEK - Notes
Be thorough with your warm ups. If possible plan to attack 1 -2 lifts per day and spread out the days to keep your legs fresh.
- Competition lifts
- Strength lifts
- Hang / block variations
Have fun!
Score type: Not Scored
Snatch 1x1
Snatch for load: #1: 1 rep
Score type: Load
Clean & Jerk 1x1
Clean & Jerk for load: #1: 1 rep
Score type: Load
Back Squat 1x1
Back Squat for load: #1: 1 rep
Score type: Load
Front Squat 1x1
Front Squat for load: #1: 1 rep
Score type: Load
Deadlift 1x1
Deadlift for load: #1: 1 rep
Score type: Load
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
Barbell Prep
Bar only:
6 Muscle cleans + 6 PP
5 Power cleans + 5 FS
4 Clean & jerks
Light weight 1-2rds: 3x Push Press 3x Front squat 3x Hang Clean + PJ 3x Clean + jerk
Score type: Not Scored
Full Session Breakdown
| Block | Duration | What You’ll Do |
|---|---|---|
| Warm-Up | 15 min | General movement prep, barbell complex, mobility for today’s lifts |
| Work | 30 min | Build to working loads or max effort on primary lifts |
| Barbell Prep | 15 min | Snatch and/or Clean & Jerk barbell complex |
Total class time: approximately 60 minutes.
Scaling Options
| Lift | Rx (Experienced) | Scaled | Beginner |
|---|---|---|---|
| Snatch | 1RM | Power Snatch | Hang Power Snatch |
| Clean & Jerk | 1RM | Power Clean & Jerk | Power Clean + Push Press |
| Back Squat | 1RM | High Bar Squat | Goblet Squat |
| Front Squat | 1RM | High Bar Front Squat | Dual KB Front Squat |
| Deadlift | 1RM | Conventional | Kettlebell Deadlift |
Talk to a coach before attempting a true 1RM if you’re new to Olympic lifting. Building to a heavy triple is a valid result.
Movement Glossary
Snatch — A single explosive movement lifting the bar from the floor to overhead. Keep the bar tight to the body. Focus on “punching” the ceiling at the top.
Clean & Jerk — A two-stage lift moving the bar from the floor to the shoulders, then overhead. Precision is key. Drive the bar vertically during the jerk.
Back Squat — A compound leg movement with the barbell resting on the upper traps. Keep your chest up. Drive your knees out to maintain stability.
Front Squat — A squat with the barbell resting on the front of the shoulders. It demands a vertical torso. Keep your elbows high.
Deadlift — A foundational pull lifting the bar from the floor to a standing position. Maintain a neutral spine. Push the floor away with your feet.
FAQs
Q: Should I try for all five maxes in a single session?
A: No. To get the most accurate data, we recommend attacking 1-2 lifts per day. This prevents fatigue from compromising your numbers on later lifts.
Q: What do I do if I’m new to the gym and haven’t done these lifts?
A: Focus on the “Beginner” column of the scaling table. Use this week to establish a baseline of movement quality and a conservative weight you can handle with perfect form.
Q: How should I approach my warm-up for a 1RM attempt?
A: Use the provided Barbell Prep to prime your joints. Then, perform a ramp-up series: 5 reps at 50%, 3 reps at 70%, and 1 rep at 90% before attempting your max.
Want to train with us? Book a free class at CrossFit MYO — drop-ins welcome.
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