Weightlifting Track: Building to Heavy Singles
Sunday, July 5, 2026 | CrossFit MYO, San Jose CA
What Makes This Session Effective
Precision defines today’s session. We’re chasing heavy singles, but only after you’ve locked in your technical baseline. Don’t rush the climb. It’s about quality over ego.
The Protocol
| Movement | Sets & Reps | Target Load | Focus |
|---|---|---|---|
| Snatch | 2-2-1-1-1-1-1-1 | Heavy single | Punch the ceiling |
| Clean & Jerk | 2-2-1-1-1-1-1-1 | Heavy single | Drive through heels |
| Front Squat | 3×3 | 85%+ | Chest up |
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
Front Squat
3x3 @85%+
- warm up to 80% before counting sets
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 lifting the bar from floor to overhead. It requires immense mobility and speed. Focus on keeping the bar close to the body.
Clean & Jerk — A two-part lift that moves the bar from floor to shoulders, then overhead. It’s the ultimate test of power. Aggressively drive the bar up during the jerk.
Front Squat — A squat performed with the barbell resting on the front of the shoulders. It builds the leg strength necessary for the clean. Maintain a vertical torso throughout.
FAQs
Q: How should I manage my intensity during the heavy singles?
A: Use your first few sets to find your rhythm and build momentum. Only push for a true max if your form remains crisp; if the bar slows down significantly or your technique breaks, hold that weight.
Q: What should I do if I miss a lift during the Snatch or Clean & Jerk?
A: Drop the weight by 5-10% for the next set to regain your confidence and technical positioning. Don’t keep hammering a weight that you can’t move cleanly.
Q: Why are we doing Front Squats after the heavy lifts?
A: This provides a strength stimulus while you’re already fatigued. It ensures you’re building raw power in the legs to support future heavy cleans.
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