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:
A
Power Snatch 3x5
Muscle Up 3x5
Thruster 3x5
RDL 1x5
Kipping pullups 1x max
B
Power Clean 3x5
Bench 3x5
Thruster 3x5
HSPU 3x5
That should help me get my pressing strength up.
Pulling strength isn't lagging nearly as much as pressing.
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