Ever wonder why we program heavy lifting days with no metcon? What is it about lifting heavy that can help you improve your overall strength? Not only do the one-rep-max (1RM) days help improve your overall strength, but they help improve your ability to do the metcons at the lower weights with higher reps, strengthens the attachments and ligaments, and allows your body to work harder and safer on those days when lifting light loads.
Check out this article by Coach and Strength Trainer Bill Starr (coached at Hopkins): click HERE. It's long, but a great read. Hopefully this will help convince those of you who don't like the heavy days that the benefits of lifting heavy outweigh your desire to WOD shop. Besides, the stronger you are, the less chance you'll have for an injury. Here's another article by Coach Starr that addresses this head-on: click HERE.