We did not put a big emphasis on lifting
Div 3 we had no weights so thats 2 years no weights. It didn't hurt me at all.
Div 1 we might have managed 2 maybe 3 1 hour sessions a week at most.
I think it depends on recovery- how banged up are you from the rest of your training?
And what weight class are you in?
If you are in the heavier weight classes
where strength plays a bigger role, then I can see the need for it.
If you are a smaller guy, not as much.
If you absolutely needed to do some lifting
I would suggest something like this.
aside from your other conditioning.
People can debate the merits of any in season program or the exercise selection
I would stick with the basics and avoid
things that wont help you
like a big bench.
snatch grip dead lifts or high pulls
weighted pull ups
one arm OH press with dumbells
bulgarian split squat.
one arm snatches or full snatches
(if you can or if your body can take it)
throw in plenty of hanging leg raises
you can do these heavy like
3x3, or 4x2 or 8x2
Or you could do barbell complexes...
for some conditioning
and naturally a really small load will kick your ass.
bent over row
8 reps each don't ever put the bar down
do it for four or five rounds
we did crap like this
when I got to Div1 program with plenty of plyometric and sprinting
more like this later when I got to the OTC.
I left out all plyo,bodyweight,stuff, etc
because arent you getting that in practice?
anyway really I found its about being strong where it counts
and having more speed/conditioning.
Now you might find the crossfit stuff
is good for you, and the randomness of it might help breakup your training.
and just keep it fresh.