Weightlifting Track: Stability and Control in the Snatch
Wednesday, June 10, 2026 | CrossFit MYO, San Jose CA
What Makes This Session Effective
Precision beats power today. We’re using pauses to kill momentum and force you to find your center of gravity. It’s an ego check. If you can’t hold the weight still, you don’t own the weight. Stay tight.
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 w/ pause
2x3 @ 65-70%
2x2 @ 70-75%
3x1 @ 75-80%
*Pause for 2 seconds in the receive position before standing.
Score type: Load
3 snatch Push Press + 2 pause Ohs
4X @75-80%
*Pause is 3 second hold in the bottom of the squat.
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 w/ pause — A full snatch where you hold the bottom position for two seconds before standing. It eliminates the “bounce” from the hips. Focus on keeping your chest up and weight distributed across your whole foot.
Snatch Push Press and Pause OHS — Three overhead presses followed by two overhead squats with a three-second hold at the bottom. This builds overhead stability and core rigidity. Keep your gaze forward and elbows locked.
FAQs
Q: Why are we pausing in the receive position?
A: Pauses expose technical flaws and instability. By removing the momentum of the drop, you’re forced to stabilize the load actively, which leads to a more consistent catch at heavier weights.
Q: How should I approach the Push Press into the OHS transition?
A: Use the momentum of the press to set your balance. Once you hit the second OHS, prioritize a vertical torso over the depth of the squat to ensure the bar stays centered over your mid-foot.
Want to train with us? Book a free class at CrossFit MYO — drop-ins welcome.
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