If CF was linear than Cross Fitters would be lifting more than world class weight lifters on a regular basis. They lift pretty darn heavy (definitely more than most gym goers who don't every clean, snatch, or dead lift) ... but for sure Cross fit is not for the athlete... unless they are cross fit athletes.
Even MEBB programming uses waves and percentages. CFFB uses % of 1rms and proper programming to do weight lifting/power lifting while doing foot ball. Main site Xfit though... is very one sided. Any crossfitter who is participating in the games is a genetic freak and probably has some reasonable amount of programming knowledge.
I use cross fit like met cons no longer than 8 mins if I go all out, and my programming follows 531 for power lifts, and a wave like program for the olympic lifts based on a weight lifting wave program I got off Greg Everett. Only thing I really use off cross fit is motivation on how far some people push their bodies.... so me doing 3 sets of triples and 5 sets of 5 reps followed by some planks should be easy.
I IF, eat pretty much a 40% fat, 30% protein, 30%carb diet and still managed to lose 15lbs while gaining strength and cardio ability. Still pretty lean, not sub 10, but not over 14%. I just keep my abs... 200lbs, and around 3k cals a day.