Weightlifting Track: Building Momentum Toward a New Max
Sunday, June 7, 2026 | CrossFit MYO, San Jose CA
What Makes This Session Effective
This session is all about finding your edge. We’re using a descending rep scheme to prime the nervous system before hitting heavy singles. Don’t rush the barbell prep. Precision here determines if your heavy sets feel like a breeze or a battle.
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
2-2-1-1-1-1-1-1-1-1 @WBF
Score type: Load
Back squat.
4x5 @70-80%
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.
Movement Glossary
Snatch — A single explosive movement that takes the barbell from the floor to overhead. Keep the bar tight to the body. Focus on “punching” the ceiling at the catch.
Clean & Jerk — A two-part lift that moves the bar to the shoulders then overhead. It requires both raw power and stability. Drive the feet hard into the floor during the jerk.
Back Squat — A fundamental strength movement with the barbell resting on the traps. Maintain a neutral spine and drive through the mid-foot. Keep your chest up.
FAQs
Q: How should I approach the singles in the Snatch and Clean & Jerk?
A: Treat the first few singles as “feelers” to gauge your speed. Once you hit your target Weight Based Factor, focus on a crisp, singular effort rather than grinding out a messy rep.
Q: Why are we doing high-rep back squats after heavy singles?
A: The squats provide a necessary strength stimulus to support your overhead stability. It builds the foundational leg drive needed to increase your maxes 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