A year of Crossfit, and what it's done for me!

[WS6]

I hear ya. Bench isn't my best either.

Regarding jogging, maybe think about doing higher intensity intervals or actual HIIT if you're planning on doing it before/after your strength session. If you do go the low/slow route, separate the strength session from it as much as possible (6-8+ hours apart) to avoid the concurrent training effect. Look up "concurrent training" if you aren't familiar with it. With your goal of continuing to increase strength, I would at least be aware of the effects.

I am thinking of doing cardio when I wake up, and strength before bed. Cardio gets me "pumped" for the nightmore than does strength. It keeps me awake during the day if I do cardio too late in the morning.

I used to do strength, then 45 min of slow burn it down cardio sessions like jogging or stairmaster. It worked really well for ME.That said, I will try what you're saying because I see the logic in it. 2 metabolic stimulations vs 1, as well as the harmful chemicals released after about 1 hour of physical strenuous activity.