Weightlifting Track: Building Toward Heavy Singles
Sunday, June 28, 2026 | CrossFit MYO, San Jose CA
What Makes This Session Effective
Precision beats power when you’re chasing a new max. Today is all about the climb. We’re using a descending rep scheme to prime the nervous system before hitting heavy singles. Don’t rush the ramp-up.
The Protocol
| Movement | Sets & Reps | Target Load | Focus |
|---|---|---|---|
| Snatch | 2-2-1-1-1-1-1-1 | Heavy single | Keep the bar tight to the body |
| Clean & Jerk | 2-2-1-1-1-1-1-1 | Heavy single | Punch aggressively through the jerk |
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
2-2-1-1-1-1-1-1@WBF 1 set/ 2 mins
Score type: Load
Clean & Jerk
2-2-1-1-1-1-1-1 @WBF 1 set/ 2mins
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 fluid motion moving the barbell from the floor to overhead. It requires extreme mobility and explosive power. Focus on catching the bar with an active shoulder.
Clean & Jerk — A two-part lift where the bar is pulled to the shoulders and then driven overhead. It’s the ultimate test of total body strength. Drive the feet out wide and fast during the jerk.
FAQs
Q: How should I manage my intensity during the sets of two?
A: Use the doubles to find your rhythm and establish your baseline for the day. They should feel challenging but crisp, leaving you with enough gas to push for a true heavy single.
Q: What should I do if I miss my first heavy single?
A: Stay at that weight or drop by 5% to nail a successful rep. Confidence is key in weightlifting, so prioritize a quality make over a failed attempt.
Q: How do I ensure a stable catch in the snatch?
A: Think about “punching” the ceiling the moment you catch the bar. This creates the tension needed to stabilize the load and prevent the bar from crashing on you.
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