I am a crossfitter, male 5'4 148 lbs, snatch 165, clean 215, jerk 215, snatch balance 200lbs. If i wanted to follow your site how should i go about doing that to improve these lfts while following 3 on 1 off, 2 on 1 off format?
always do the burgener warm up and skill transfer exercises daily regardless of the workout (metcon or lifting)
day 1: burg wu and skill transfer then met con,
day 2: burg wu and ste, oly lifting, workout
day 3: same as day 1
day 4, rest
day 5: same as day 2
day 6: same as day 1
day 7: rest
day 8: same as day 2......
get the idea.