Well at the moment i am waiting for some new equipment to arrive so i dont have access to a heavy barbell set so i am just sort of messing around with kettlebells, 160kg on the way. Hopefully be here today or monday. I am trying to get my base line strength and form for O-lifts up for 6 months or so and then look at more more crossfit type schedule. Background is RKC type training for a year or so then basic X-fit on and off for a couple of years and martial arts similar to Tony Blauer/CQC type stuff not traditional MA as well as BJJ and MMA.
I find that one MetCon is enough for me and because i am concerned with strength at the moment i am picking the 'heavier' type MetCons as well as making up my own. My best results come from these ones anyway. I get some added conditioning from MA training as well. This is my basic weekly schedule it does vary depending a few things like time and energy.
Mon - Heavy Met Con = Fran,Elizabeth,Diane ect
Tues - Deadlift / OHS
Wed - Power Clean & Jerk
Thurs - Snatches / Front Squats
Fri - Weighted Pull Ups / Weighted Dips / Kettlebell Juggling
Reps and sets are basically 7x3/5x5 or singles it has been working well for me so far. The odd mess around on the week end with Kbells/Run/Swim/assistance lifts what ever. Training MA just about every night as well