Weightlifting Track: Building to Heavy Singles
Sunday, July 19, 2026 | CrossFit MYO, San Jose CA
What Makes This Session Effective
Today’s session is about finding your ceiling. We’re using a descending rep scheme to prime the nervous system for maximal loads. Don’t rush the early sets. Stay tight, move fast, and fight for every rep.
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 | 3×2 | 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
2-2-1-1-1-1-1-1@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
3x2 @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 lifts the barbell from the floor to overhead. It requires immense mobility and speed. Keep the bar close to the body throughout the pull.
Clean & Jerk — A two-part lift where the bar is pulled to the shoulders and then driven overhead. It’s the ultimate test of raw power. Ensure a vertical dip during the jerk.
Front Squat — A squat variation with the barbell resting on the front of the shoulders. This emphasizes quad strength and core stability. Elbows must stay high.
FAQs
Q: How should I manage my energy during the singles?
A: Treat the doublets as a ramp-up. Once you hit the singles, take the full two minutes of rest to ensure your central nervous system recovers for the next heavy attempt.
Q: What should I do if I miss a lift during the Snatch complex?
A: Don’t chase the weight immediately. Drop the load slightly, nail a clean rep with perfect form, and then build back up to your target.
Q: Why are we doing Front Squats after the Olympic lifts?
A: We’re using the squats to build absolute strength after the high-skill movements are finished. This ensures you have the leg power to support your 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