Ok having played around with Crossfit Strength Bias for a week or two and tweaking it my needs I've come up with the following training schedule that will help me to build strength whilst keep my endurance high enough for the Potters Marathon in June.
So...
Monday
Back squat- 3x5 or 5x3
Metcon less than 15 mins long
Tuesday
Deadlift- 3x3 then 1x 15-20
Crossfit Endurance workout
Wednesday
Rest
Thursday
Front squat- 3x5 or 5x3
Back squat- 1x 15-20
Metcon less than 10 mins
Friday
Shoulder press- 3x5 or 5x3 then 10-7-4
Crossfit Endurance workout
Saturday
Saturdays will be a day for Warrior Training workout of the week or Funckey FUBAR workout
Sunday
Rest
So that's the structure for the next week, the basic structure will remain for the next couple of weeks just slightly tweaked based on gains etc. Will also be warming up with a variety of gymnastic movements too.
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A one man war against gravity and time. No fancy equipment or poser gyms just a back yard, some barbels and kettlebells and a lot of effort. Train hard or go home!
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