I just got done reading 5/3/1 and beyond and according to the book it said use multi joint exercises as the basis for your program.I took that as in you can use cleans as a basis lift so I plugged it in and here is what my template looks like (heavy squat emphasis):
Monday: back squat 5/3/1 , 2 assistance , metcon (under 10 min)
Tuesday- push press 5/3/1 , 2 assistance , hill sprints
Wednesday- cleans 5/3/1 , clean pulls , metcon (under 10 min)
Friday- front squat 5/3/1 , 2 assistance , metcon
Saturday- bench 5/3/1 , 2 assistance, metcon if I'm feeling good
- I am a crossfitter and it is a priority to get my strength up.
- from what I have read 3-4 metcons a week is "ok" as long as they are short and high intensity. I am however concerned with the squatting in this program. Is this to much squatting with the metcons? To many assistance? Let me know what you guys think.