Weightlifting Track: Building to Heavy Singles
Sunday, July 12, 2026 | CrossFit MYO, San Jose CA
What Makes This Session Effective
This session’s about peak power. We’re moving from volume into heavy, singular efforts to sharpen your technical ceiling. Don’t rush the build. Precision is everything when the weight gets heavy.
The Protocol
| Movement | Sets & Reps | Target Load | Focus |
|---|---|---|---|
| Snatch | 2-2-1-1-1-1 | Heavy single | Punch the ceiling |
| Clean & Jerk | 2-2-1-1-1-1 | Heavy single | Drive through heels |
| Front Squat | 3×3 | 85%+ 1RM | 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@WBF 1 set/ 2 mins
Score type: Load
Clean & Jerk
2-2-1-1-1-1@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 that takes the barbell from the floor to overhead. It’s the fastest lift in the sport. Keep the bar tight to the body. Clean & Jerk — A two-part lift where the bar is pulled to the shoulders and then driven overhead. It requires both raw power and stability. Fix your feet quickly in the split. Front Squat — A squat with the barbell resting on the front of the shoulders. It builds the leg strength necessary for the clean. Maintain a vertical torso.
FAQs
Q: How should I manage my intensity during the singles?
A: Use the sets of two to find your rhythm and the sets of one to incrementally add weight. If your form breaks down on a heavy rep, stay at that weight or drop slightly rather than forcing a messy lift.
Q: What is the goal of the barbell prep before the heavy lifts?
A: It primes the central nervous system and greases the groove of the movement. The muscle snatches and balance work ensure your shoulders and hips are mobile and ready for maximum loads.
Q: How do I ensure I’m hitting the 85% target on front squats?
A: Warm up to 80% first to gauge your readiness for the day. Once you hit that mark, the three sets of three should feel challenging but sustainable without compromising your back angle.
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