Can I Actually Get Stronger with Light Met-Cons?

In the past, I’ve gone on record saying that you NEED heavy strength work to be a successful CrossFitter. I still do think that. But I’ve come to understand that there’s more nuance to it than just “lift heavy thing get strong oogabooga.” When you look at the musculoskeletal implications of workouts, there are three main types: Heavy workouts – emphasis on work over 80% 1RM – low rep (<20 total) Light workouts – emphasis on work under 50% 1RM – high rep (>50 total) Medium workouts – emphasis on