Gant - I totally agree on the Hybrid programs. Extra planned strength work - works magically!
After the competition this weekend( SE CF Challenge where I came in 3rd to my huge surprise) I realized that my main weakness is upper body (pressing strength). I discussed it with Rip and he just said to add bench and here's what I came up with:
I'll be following CF.com - Mon-Fri and occasional Saturday.
On Rest Days I'll do either WOD A or WOD B listed below:
Power Snatch 3x5
Muscle Up 3x5
Kipping pullups 1x max
Power Clean 3x5
That should help me get my pressing strength up.
Pulling strength isn't lagging nearly as much as pressing.