Weightlifting Track: Climbing to Your Best Weight
Sunday, May 24, 2026 | CrossFit MYO, San Jose CA
What Makes This Session Effective
This session is all about precision under pressure. You’re building toward a heavy single for both the snatch and the clean and jerk. Don’t rush the ascent. Hold your tension, hit your positions, and make every rep count.
The Protocol
Warm Up
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: Checkbox
Snatch
3-3-2-2-1-1-1-1-1-1 @WBF
Score type: Load
Clean & Jerk
3-3-2-2-1-1-1-1-1-1 @WBF
Score type: Load
Front 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 |
|---|---|---|---|
| Snatch | Work Best Weight | Power Snatch | Hang Power Snatch |
| Clean & Jerk | Work Best Weight | Power Clean + Push Jerk | Hang Power Clean + Press |
| Front Squat | 65-70% of 1RM | 50-60% of 1RM | Goblet Squat |
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 close to the body. Focus on “punching” the ceiling at the catch. Clean & Jerk — A two-stage lift that moves the bar from the floor to the shoulders, then overhead. It’s a test of raw power. Keep your chest up during the jerk drive. Front Squat — A squat with the barbell resting on the front of the shoulders. It builds the leg strength needed for the clean. Drive your elbows up to maintain a vertical torso.
FAQs
Q: How should I approach the “WBF” reps? A: Treat these as a ramp-up. Start light to find your rhythm and gradually increase weight until you reach your best possible lift for the day without missing.
Q: I’m new to MYO; where do I start with the Weightlifting Track? A: Start with the Beginner column. We’ll focus on your mobility and basic mechanics before you move toward the full Olympic lifts.
Q: Why are we doing high-rep front squats after heavy singles? A: The heavy singles tax your CNS, but the 3x7 sets build the muscular endurance and stability required to support those heavier loads over time.
Want to train with us? Book a free class at CrossFit MYO — drop-ins welcome.
📍 CrossFit MYO | 3550 Charter Park Drive, San Jose, CA 95136