I need some input from the Crossfit folks out there. I do Crossfit type workouts (not main site) at my gym and I'm trying to figure out what schedule to be on. The way they break it out is Tuesday and Thursday are strength days with 1RM, 3RM or a heavy workout that rotates through the core O lifts before a shorter metcon. My goals are to lose a little weight and be fit overall. I'm not concerned with adding muscle or any specific strength goals at this point.
I think 3x a week is probably enough, but a Mon/Wed/Fri split is best for me which leaves out the Tues/Thurs strength days. I could do Tues/Thurs/Sat but I would rather leave the weekends for play. I don't think 4x a week (Mon/Tues/Thurs/Fri) is too much necessarily, but I like having a day off in between for recovery.
This brings me to my question. I want to get the physiological benefits of a couple of days of heaving lifting, but what counts as heavy lifting?
For example, today the workout was: 21-18-15-12-9-6 of 105lb push press / Knees to elbows / 24" box jumps. Followed by a few minutes of plank holds.
I could very well just be over analyzing things and should go with the flow more and workout when I feel up to it without specific programming in mind. Thoughts?