[Steer810]

Monday
XFIT
Tuesday
TB
Wednesday
XFIT
Thursday
LB
Friday
XFIT
Saturday
UB
Sunday
REST

XFIT = WOD
TB = Total Body
LB = Lower Body
UB = Upper Body

Movement pool rotations:
Total Body (TB)
Clean Deadlift, High Hang Clean, Clean from the Deck, Bear complexes, etc
Lower Body (LB)
Front Squats, Back Squats (high bar position), Back Squats
(low bar position)
Upper Body (UP)
Floor Press, Bench Press, Incline Bench Press, BB Row, Shoulder Press, {DB Bench, DB Flyes,
Paused Rep Bench, Gironda press } - 3 sets of 8-12 reps for 2 of these ex./week.
2 or 3 days after UB strength day.

Week 1: 5 x 5
Week 2: 5 x 3
Week 3: 5 x 1

Repeat.

I'm on the second week of this program and have seen some good gains so far. On the CrossFit days I do two WODs, usually trying to choose ones that aren't overlapping with a previous strength workout.