Weightlifting Track: Pausing for Precision and Volume
Friday, May 22, 2026 | CrossFit MYO, San Jose CA
What Makes This Session Effective
Pause training strips away momentum to expose your flaws. You can’t cheat the catch when you’re forced to sit in the bottom. It’s grueling. We’re pairing that stability work with high-rep back squats to build the engine necessary for a bigger total.
The Protocol
Warm Up
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: Checkbox
2 Pause Hang Power Clean + 2 Pause Split Jerk
5x @ 65-75%
*Pause in the catch of the Power Clean and split of the Split Jerk.
Score type: Load
Back Squat
3x7 @65-70%
Score type: Load
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 |
|---|---|---|---|
| Pause Hang Power Clean + Split Jerk | 65-75% of 1RM | 50-60% or focus on form | Hang Power Clean + Press |
| Back Squat | 65-70% of 1RM | 50-60% of 1RM | Goblet Squats |
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
Pause Hang Power Clean + Split Jerk — A clean started from the mid-thigh followed by a jerk, with a deliberate stop at the bottom of each movement. This forces total stability in the receiving position. Keep your chest up during the pause.
Back Squat — A foundational strength lift where the barbell rests on the upper traps. Lower the hips until the thighs are parallel to the floor. Drive through the mid-foot to return to standing.
FAQs
Q: Why are we pausing in the catch and the split? A: Pauses eliminate the “bounce” and force you to maintain a rigid torso, ensuring you’re actually balanced before you stand up.
Q: How should I approach the 3x7 back squats? A: Keep the pace steady. These aren’t meant to be max-effort sprints, but you should feel a significant burn by the seventh rep.
Q: I’ve never done a Weightlifting Track session before; where do I start? A: Start with the “Beginner” column in the scaling table and spend your time mastering the hang position before adding heavy weight.
Want to train with us? Book a free class at CrossFit MYO — drop-ins welcome.
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