Could lifting lighter weights be the key to a huge Olympic lift PR? In this episode of the Performance Plus podcast, Zach discusses a different approach to Oly lift development that could be game changing for many CrossFit athletes.

 

How Heavy to Train the Olympic Lifts?

You show up to workout and the whiteboard reads “6×3 snatches“. How should you approach this workout?

1. Build up to a 3 rep max?
2. Perform all 6 sets at a moderate load?

We’re going to challenge what a lot of gyms and athletes do today by suggesting that the second option is the best route.

With the Olympic lifts being incredibly technical, one of the keys to rapidly improving is getting more reps done with great form, and minimizing the number of missed lifts.

Lighter Weights for Better Olympic Lifts

That’s why a recent study on elite Korean weightlifters caught my attention. Researchers split the athletes—each with 8+ years of Olympic lifting experience—into three groups over an 8-week training cycle:

• One group lifted light (30–60% of their 1RM) for high reps
• One followed a more traditional heavy-loading approach (60–90% 1RM)
• A third group combined both styles

Surprisingly, the group lifting lighter loads with higher volume showed similar gains in both strength and muscle mass compared to the heavy lifting group.

This flies in the face of what many athletes believe: that to get stronger, you always have to lift heavy. But when it comes to Olympic lifting, technical proficiency is the limiting factor—not raw strength. So doing more work with lighter, manageable loads gives athletes more quality reps, engrains better movement patterns, and reduces the chances of missed lifts (which only reinforce bad habits).

This approach is echoed in old Soviet training data. During the 1984 Olympic cycle, Soviet lifters—widely regarded as the best in the world—performed 85% of their lifts between 60–90% of their 1RM. Only 7% of reps were done above 90%. They prioritized consistent, repeatable execution over constant maxing out.

So next time you see “6×3 snatch” on the board, resist the urge to build to a heavy triple. Instead, hang out at 70–75% of your 1RM. Hit all 18 reps with precision. Build confidence under the bar. Master the technique.

Because when it comes to Olympic lifting, more perfect reps—not heavier singles—are the key to long-term progress.