Right now outside of BJJ i am doing one day of maximal strength work and two days of conditioning. My strength day is usually a lower body movement, then a pushing movement and a pulling movement. So something like back squats, strict press, and weighted chins. Usually its 3x3 on the squats and press, 3x5 on the weighted chins. Ill do a quick finisher here as well.
The other two days are metcons of some type. If what they are doing at Crossfit class that day will fit i will do that. Or else i will come up with something on my own, or one of Ross Enamaits workouts. I like his stuff alot.
Right now i am have been warming up my workouts with some of the O-lifting skill progressions from Greg's book.