strength + metcon programming?
 

So i've been doing a ganty-ish hybrid program for a while to improve my judo and my tumbling, and to just get stronger and fitter.

My question is about how to incorporate metcons with strength training. More specifically, which types of movements to use.

Example...i do heavy presses, followed by a metcon. In this metcon, if i wanted to do something with pressing, would it be better to do some kind of overhead movement like a push jerk, or a different plane of pressing such as pushups or dips.

Another example. I do heavy weighted chins, then a metcon, would it be better to do more pullups in the metcon, or a different pull such as deadlifts or power cleans.

Anyone have an opinion?

There is a huge sticky on the CF forum about heavy metcons.

I've seen it of course. But its pretty much just people sharing their metcons, not talking about when and where they put them in their workouts.

everyone i know who's strong puts conditioning at the end or on a different day and with unrelated movements as well.

I too have struggled with the same question, and have decided to do something in a different plane, assuming I don't have a similar exercise scheduled the next day (which is never the case with my current schedule). I just find I'm too fried to get much out of more, say, presses, having already maxed out on them. Generally I view the movements I do for metcons as volume work to build connective tissue/prevent injury (in addition to the actual metcon) so I generally don't go heavy. This seems to be the approach taken by the PMenu WOD metcons, which I've never seen using heavy weights.

Strength with the high skill movements.... Snatch, clean and jerk, muscle ups, etc.

Conditioning with low skill movements.... pretty much whatever CF uses for metcons (besides Oly and such).

Don't wanna F up your high skill movements with sloppy form in metabolic work