Will I still build an athletic physique with this strength training ?

[PIGFitness]

Day 1 - Benchpress

-Bench 3x5
-DB Flat Bench 5x15
-DB Row 5x10

Day 2 - Off

Day 3 - Deadlift

-Deadlift 3x5
-Goodmorning 5x12
-Hang Clean 4x10

Day 4 - OHP

-OHP 3x5
-W. Dip 5x5
-Chin Ups 5x10

Day 5 - Squats

-Squat 3x5
-Front Squat 5x10
-Leg Curl 5x12

Day 6 - WOD Crossfit

Day 7 - Off

================================================== ================
I forgot where i got this routine, I think in T-nation or something
anyway... my goal, is just to have a lean athletic physique like rich froning... and also to improve my sport in crossfit while getting stronger on my bench,squats,deadlift and ohp
I've been in bodybuilding training for a year just to gain some size because I was skinny fat before
and now I have good looking physique..
any advice ?

[Jconn87]

Day 2 - Off

O.o

[PIGFitness]

O.o

lol u got a point..
but I have a tight schedule and 2nd day (tuesday)

[DCSpartan]

Its a beginners program, you should see results. Just remember consistency and diet have a lot to play as well.

[carter30]

Day 1 - Benchpress

-Bench 3x5
-DB Flat Bench 5x15
-DB Row 5x10

I would get rid of bench press and perform only 3 strength workouts a week. In my opinion, bench press is an overrated movement and is not very functional. It won't help you much in CrossFit. I still bench every now and then for fun, but it's not a regular part of my routine.

Also, I would integrate more CrossFit WODs. If you want to get better at CrossFit, the best way to do that is to do CrossFit.

[germaine07]

Also, I would integrate more CrossFit WODs. If you want to get better at CrossFit, the best way to do that is to do CrossFit.

What? Only do CrossFit if you want to be good at CrossFit. Want to be good at any other sport, train smarter.

[DCSpartan]

IAlso, I would integrate more CrossFit WODs. If you want to get better at CrossFit, the best way to do that is to do CrossFit.

lmao.

The best way to do Crossfit is to avoid Crossfit and focus on strength and endurance seperately. Once you can clean 225, front squat 275, and do weighted pullups with 45 pounds (allf owhich is acheivable witha year os hard training) "fran" isnt going to be much of a challenege for you.

[EndLineTraining]

Day 1 - Benchpress

-Bench 3x5
-DB Flat Bench 5x15
-DB Row 5x10

Day 2 - Off

Day 3 - Deadlift

-Deadlift 3x5
-Goodmorning 5x12
-Hang Clean 4x10

Day 4 - OHP

-OHP 3x5
-W. Dip 5x5
-Chin Ups 5x10

Day 5 - Squats

-Squat 3x5
-Front Squat 5x10
-Leg Curl 5x12

Day 6 - WOD Crossfit

Day 7 - Off

================================================== ================
I forgot where i got this routine, I think in T-nation or something
anyway... my goal, is just to have a lean athletic physique like rich froning... and also to improve my sport in crossfit while getting stronger on my bench,squats,deadlift and ohp
I've been in bodybuilding training for a year just to gain some size because I was skinny fat before
and now I have good looking physique..
any advice ?

I'd do something like this
Monday
Cleans
Back squat
Accessory work
Quick WOD

Tuesday
Snatch
OHP
Pull-ups
Accessory work
Tempos

Wednesday
Hang clean
Front squats
Accessory work
Heavy wod

Thursday
Bench
Handstand push-ups(if weak) or OHP
Rows
Weighted pull-ups
Short wod

Friday
Clean and jerk
Snatch
Accessory work
Tempo

Sat
Back squat
Deadlifts
Heavy and short WOD