heavy met-con

Pre-WOD:
Front squat – 9, 7, 7, 5, 5, 3reps
9x 40kg
7x 60kg
7x 60kg
5x 70kg
5x 70kg
3x 80kg

WOD:
Squat cleans 65kg – 6, 5, 4, 3, 2, 1
Double-unders – 60, 50, 40, 30, 20, 10
Burpee bar hops – 10
time=15:29

This workout was fantastic, nothing more beneficial in my eyes than to master the skill of lifting heaving when at near maximal heart rate.. This workout certainly did just that! the squat cleans were heavy but very achievable, mix this with du's to test your skill when fatigued, and burpee's well.. there just grueling. It was pretty evident  that everyone was truly smoked afterwards.

This framework of heavy lifting within a met-con has been shown to increase strength without comprimising overall fitness. I have come across an article from the crossfit journal about crossfit strength bias, CFSB looks at ways to incorporate strength training into programming without the decrease in metabolic conditioning. For more information see the link below:

http://library.crossfit.com/premium/pdf/CFJ_MartinWhite_StrengthBias.pdf?e=1308554161&h=85dc2728b06bd0847c1e22a67dfd7f1a