Weightlifting Track: Testing Week — Five Heavy Singles
Wednesday, July 22, 2026 | CrossFit MYO, San Jose CA
What Makes This Session Effective
The Weightlifting Track builds barbell skill and positional strength through structured progressions. Today’s work develops Snatch and Clean — technical movements that reward patience over aggression.
Go slower than you think you need to. Quality of movement compounds. Athletes who build positions first consistently lift more over a 12-month cycle than athletes who just chase heavier loads.
The Protocol
| Movement | Sets & Reps | Target Load | Focus |
|---|---|---|---|
| Snatch 1x1 | As programmed | Build to heavy — coach guidance | Consistent mechanics |
| Clean & Jerk 1x1 | As programmed | Build to heavy — coach guidance | Consistent mechanics |
| Back Squat 1x1 | As programmed | Build to heavy — coach guidance | Consistent mechanics |
| Front Squat 1x1 | As programmed | Build to heavy — coach guidance | Consistent mechanics |
| Deadlift 1x1 | As programmed | Build to heavy — coach guidance | Consistent mechanics |
TESTING WEEK - Notes
Be thorough with your warm ups. If possible plan to attack 1 -2 lifts per day and spread out the days to keep your legs fresh.
- Competition lifts
- Strength lifts
- Hang / block variations
Have fun!
Score type: Not Scored
Snatch 1x1
Snatch for load: #1: 1 rep
Score type: Load
Clean & Jerk 1x1
Clean & Jerk for load: #1: 1 rep
Score type: Load
Back Squat 1x1
Back Squat for load: #1: 1 rep
Score type: Load
Front Squat 1x1
Front Squat for load: #1: 1 rep
Score type: Load
Deadlift 1x1
Deadlift for load: #1: 1 rep
Score type: Load
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
Barbell Prep
Bar only:
6 Muscle cleans + 6 PP
5 Power cleans + 5 FS
4 Clean & jerks
Light weight 1-2rds: 3x Push Press 3x Front squat 3x Hang Clean + PJ 3x Clean + jerk
Score type: Not Scored
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 barbell is lifted from the floor to overhead in one continuous movement. The hips extend explosively and the lifter drops into a full overhead squat to receive it. Keep the bar close to the body on the way up — if it drifts forward, the lift gets exponentially harder.
Deadlift — Bar on the floor. Hinge at the hips, brace hard, drive the floor away. The most direct measure of raw pulling strength. Setup off the floor determines the rest of the lift.
Back Squat — Bar on the upper traps, feet shoulder-width, toes slightly out. Hips drop below parallel, then drive through the floor. The baseline strength lift in most programs.
Front Squat — Bar in the front rack: fingertips under the bar, elbows high. More demanding on thoracic mobility than the back squat. Directly transfers to the catch position in the clean.
Overhead Squat (OHS) — Barbell locked overhead in a wide snatch grip, full squat depth. Tests shoulder mobility, hip mobility, and body awareness at the same time. Used in snatch prep to reinforce the catch position.
FAQs
Q: How do I know when to stop adding weight on the Snatch?
A: Stop when your positions start breaking down — bar drifting forward, no overhead squat depth, or you’re catching in a soft position. A missed rep at 90% of your best tells you more than a grinder at 100%.
Q: Can I drop in just for the Weightlifting Track?
A: Yes. CrossFit MYO welcomes drop-ins. Check the schedule at cfmyo.com or book a free class to try a session first.
Q: How do I handle percentages if I don’t know my 1RM for Snatch?
A: Work with a load that feels challenging but lets you maintain good positions. Use your warm-up sets to calibrate. When in doubt, err lighter — your coach can help you find the right number during class.
Q: Where is CrossFit MYO in San Jose?
A: 3550 Charter Park Drive, San Jose, CA 95136 — near Almaden and Blossom Hill. Parking on-site.
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