When writing CrossFit class training I like there to be some carry from the strength portion to the Metcon portion. This can either mean similar movement patterns are used, skills are practiced that are insoroorared in the Metcon, or the strength goal was to add volume to the movement being performed in the Metcon.
The last reason is an important one that I think most people over look. The strength portion of a class is much more controlled because think are not done for time and the goal is always quality, whether that means perfect reps or just going intensely as you can. Versus during a Metcon, the goal is always quantify because the work is being attempted to get finished as fast as possible.
So when you set volume goals for your athletes, like say, “I think my athlete need to be capable of performing Ming 100 squats@95/65 prior to the open”.
Most people may think let’s do 10 rounds of 10 pull ups and squats, to cover this. I’d much prefer to have my athletes do a 10x5 speed squat in strength then perform a workout of 5 rounds 20 pull ups and 10 squats.
The added benefits of the s cone version is your getting strength work in and you can accumulate more gymnastic volume on top of it, which is what everyone actually really needs going into the open