Time to take it up a notch

Okay, so reading a few sprinting articles and blogs, it seems I'm not doing enough work...

Time to change that:

AM: Sprint Session
15-20m warm up drills
5x20m sprint
5x30m sprint
10x60m sprint
1x100m sprint

50m of broad jumps
50m of lunges

3x10 "Jump and toss" (grab a ball or a kb, perform a broadjump and throw ball/kb as far as possible mid jump.

400m jog and stretching to cool down.


PM: CrossFit
4x12 Good Mornings
4x12 GHD Back Extentions
4x12 GHD Sit Ups

Squat Speed Training:
with 40% of 1rm (my 1rm is 165kg, so 66kg is my working weight)
perform 3 back squat as quick as possible, rest 30 seconds. do as many sets as possible.

WOD:
5 rounds for time:
5 squat cleans 135#
10 burpees
15 box jumps

rest 1min between rounds