Weightlifting Track: Heavy Singles and Leg Volume
Sunday, May 31, 2026 | CrossFit MYO, San Jose CA
What Makes This Session Effective
Today is all about precision under pressure. You’re chasing heavy singles, but the goal isn’t just a number on the bar—it’s quality. Don’t rush. We’re finishing with high-rep front squats to build the raw strength needed to stand up your heaviest cleans. Embrace the burn.
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
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 toward Max | Technical Max | Power Snatch |
| Clean & Jerk | Work toward Max | Technical Max | Power Clean + Push Press |
| Front Squat | 65-70% of 1RM | Moderate Weight | 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 that takes the bar from the floor to overhead. Keep the bar close to the body throughout the pull. Focus on “punching” the ceiling at the top.
Clean & Jerk — A two-part lift involving a pull to the shoulders and a drive overhead. It’s the ultimate test of power and stability. Drive through your heels during the jerk.
Front Squat — A squat performed with the barbell resting on the front of the shoulders. This emphasizes core stability and quad strength. Keep your elbows high to prevent the bar from rolling forward.
FAQs
Q: How should I approach the singles for the Snatch and Clean & Jerk? A: Start with a moderate weight to find your rhythm, then increase the load in small increments. Stop once your form breaks down, regardless of the weight.
Q: Why am I doing high-rep front squats after heavy lifting? A: This creates a strength stimulus and builds muscular endurance. It ensures your legs don’t become the weak link when you’re chasing new maxes.
Q: I’m new to the gym; can I join the Weightlifting Track? A: Absolutely. We’ll scale the movements to your current skill level, starting with basic barbell mechanics before moving to the full Olympic lifts.
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