Weightlifting Track: Heavy Singles and Technical Precision
Sunday, June 21, 2026 | CrossFit MYO, San Jose CA
What Makes This Session Effective
This session is about peak power. You’re moving from volume into heavy singles to test your current ceiling. Don’t rush the ascent. Keep your chest up and your feet active. It’s a grind, but a precise one.
The Protocol
| Movement | Sets & Reps | Target Load | Focus |
|---|---|---|---|
| Snatch | 3-2-2-1-1-1-1-1 | Heavy single | Keep the bar close |
| Clean & Jerk | 2-2-1-1-1-1-1-1 | Heavy single | Aggressive drive |
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
3-2-2-1-1-1-1-1 @WBF
Score type: Load
Clean & Jerk
2-2-1-1-1-1-1-1 @WBF
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 movement that lifts the barbell from the floor to overhead. It requires speed and a deep squat. Focus on pulling the bar tight to the body. Clean & Jerk — A two-stage lift that moves the bar from the floor to the shoulders, then overhead. Power and stability are key. Drive the bar vertically during the jerk.
FAQs
Q: How should I manage my intensity during the build-up sets?
A: Use the initial sets to find your rhythm. Increase weight incrementally so you’re primed for your heaviest singles without burning out too early.
Q: What is the most common mistake during the heavy snatch singles?
A: Letting the bar drift away from the body. This creates a horizontal lever that makes the weight feel heavier and puts you off balance.
Q: When should I take a rest between the heavy singles?
A: Take 2-3 minutes between your top sets. Your nervous system needs full recovery to maintain the explosive power required for a maximum effort lift.
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