Re: Advice on programming
Your numbers don't dicate what level you are for programming, you ability to adapt to training does. Try the linear model first. If that doesn't work, move on to an intermediate program (Look at Practical programming, Gants hybrid workout, RIps qa column, or ask here again).
As far as metcons, Rip suggest 1 named workout != Three bars of death. Try that for 2 weeks, if you aren;t over training, add 1 more named workout != three bars of death. Never go over 2.
Or you could try the above mentioned Hybrid programms from Gant. Jeff martin has also done some good work on hybrids at Crossfit kids, maybe he'll chime in.