What did you do to your knee? That's a pretty spectacular scar.
Don't take offense to this. If you don't know how to design your own routine, I doubt you know how to squat with perfect form. For the average person, that's not a good thing (but not a disaster). For someone with multiple knee surgeries, that's could be a huge disaster. I strongly recommend you pay someone to show you how to do it right. A real professional.
To eat to gain muscle, you just eat a lot. It seems like eating a high carb meal immediately after workout has a positive effect. That's when you want to put those sweet potatoes in your body. Fat's going to slow things down at that point. You want some easy protein and carbs. Like grilled chicken and those sweet potatoes.
Your routine looks good. I especially like that your crossfit wod will be all bodyweight. I think those people are insane to mix oly lifts and squats with the degree of form breakdown you see. Be careful not too deadlift too often, or you will overtrain. Personally, I choose to only "lift heavy things" twice a week also, because more than that and my body starts to feel like it's falling apart. I like the sprints, and I like that you have a hiking day.
It looks good. Good luck.