Wendler Week 2/Day 1:
Squat
3 Reps @ 70% max (155lb)
3 Reps @ 80% max (175lb)
AMRAP @ 90% max (200lb)


-then-

WOD
From OneWorld

Complete 7 rounds for time of:
7 Power Snatch (pick weight)
7 box jumps (24")

Wendler Week 1/Day 4 (final day of week 1)
Standing Overhead Press: again, my weights in ()
5 Reps @ 65% max (65lb)
5 Reps @ 75% max (80lb)
AMRAP @ 85% max (90lb)

-then-
Double Pull up Pyramid (or modified Death by pull up)
Do 1 pull up, rest 10s
Do 2 pull ups, rest 10s
Do 3 pull ups, rest 10s....
until failure
Rest 3-5 min
Repeat pyramid

if you have time:
Power Snatch: 3-3-2-2-1-1

Wendler Week 1/Day 3:
Deadlift
5 Reps @ 65% max (175lb)
5 Reps @ 75% max (205lb)
AMRAP @ 85% max (230lb)

-then-

WOD: Really cool one stolen from Littleton
10 Rounds of 30 Double-Unders. Each time you break your double-unders, you must complete the remaining number of movements as an exercise to equal 30. For example, round 1 you get 30 double-unders, you completed that round. Round 2 you get 18 double-unders – you must complete 12 push-ups prior to moving on to round 3.

Movements:
ROUND 1 – PULL-UPS
ROUND 2 – PUSH-UPS
ROUND 3 – KB SWINGS (45lb)
ROUND 4 – BOX JUMPS (24")
ROUND 5 – PUSH PRESS (45lb)
ROUND 6 – STS (25lb plate)
ROUND 7 – THRUSTER (45lb)
ROUND 8 – SQUATS
ROUND 9 – HALF MOONS (25lb plate)
ROUND 10 – BURPEES

Today is Rx’d or Scale 3. If you are not solid enough with DU’s to ever stand a chance of getting 30 you should scale to 20 DU’s, then 15 DU’s, then 90 Singles etc.

*Post times
*NOTES: 
*STS is a side-to-side which in my mind is when you sit on your butt, hold your feet just off the ground and hit the weight on the ground on your left, then your right (that is 1 rep)
*Half moon - here is a video, but basically its like a side-to-side while standing up.  The object (plate or ball) should start on the ground on one side of your feet, bring it up, over your head and to the other side (like making a half moon!).  In this case, each time it passes your head you count it as a rep.
*I will be using 20 DU as my target, if I get 20, I am in the clear, but if I get less than 20, I will do reps up to 30.  So, if you can't do DU and want to do 50 or 90 singles, just try to figure out what a reasonable "penalty" should be based on the Rx version

Wendler Week 1/Day 2:
Bench Press
5 Reps @ 65% max (115lb)
5 Reps @ 75% max (130lb)
AMRAP @ 85% max (150lb)

In between sets, 5 sets of 4 pull ups (choose your own number of reps to shoot for; your max minus 2 is a good target)

Other Work
Power Clean 2-2-2-1-1-1-1

This is the first post that will begin to follow the Wendler 5-3-1 strength program.  I have decided that I need some real "programming" in order to improve as opposed to just picking workouts (and let's face it, we all do)
Expect that 4 times/week I will post a Wendler workout, based on MY 1RM that we found out on Wednesday.  Part of the program is that you also do other work so I will post that to and a lot of it is CrossFit.

The basics will be this:
Day 1: Squat work + crossfit
Day 2: Bench Press + Olympic lift work + Pull up progression
Day 3: Deadlift + CrossFit
Day 4: Overhead Press + Olympic lift work + Pull up progression
Possible Days 5/6: CrossFit

So, for Saturday(tomorrow), here is the workout:
Wendler Week 1/Day 1:
Squat
5 Reps @ 65% max (145lb)
5 Reps @ 75% max (165lb)
AMRAP @ 85% max (185lb)

*Notes: the program deducts 10% off your Max that we got to the other day and uses that as your Max calculations.  I have put my weights in ().  When I say AMRAP I mean 'As many REPS as possible' on that last set, GO ALL OUT

WOD:
OTMEM 8 minutes
1 Deadlift (225lb)
5 Bar facing Burpee
7 Goblet Squats (45lb)

*Notes: 'OTMEM' means 'On the minute every minute'
Bar facing burpee - Face the deadlift bar, do a burpee, jump over the bar, turn around, next burpee
Goblet Squat - Feel free to use dumbbell or kettlebell

The goal today is to find your Max for a series of exercises.  You may not be 100% today, and your later exercises may not get to your full max cuz you are tired...but that is okay!  You are not setting World Records here..just giving yourself a baseline.

The purpose is three-fold.  First, it is nice to do a max effort day every once in a while so you feel manly (or womanly!).  Second, many workouts focus on using, for example, 65% of your max...so you should probably know what your max is.  Third, it is important to see and understand your progress so either this Max day is giving you a starting point, or it is letting you know how far you've come.

WOD:
Find your 1 Rep MAX for each of the following:
Bench Press
Pull Up (max reps)
Front Squat
Standing Overhead Press
Back Squat
Push Press
Deadlift

**Do this is any order, I put what is making sense to me.  Also, warmup as needed, rest as needed, and take as many sets as needed...for example, rep pull ups will likely be over after my first set whereas I probably won't feel safe doing my max squat without a few sets to work up to it but don't burn yourself out warming up.  IT DOES YOU NO GOOD TO CHEAT ON YOUR MAX REP SET, keep good form, your number is your number, cheating a rep will not change that.  Count it if it was awful but don't count it if it was not the movement.

Personally, I will be using this as a baseline for a "Strength Cycle".  I have come to the conclusion that my major holdback in my training is that I am not strong enough.  Think about how much easier a WOD with 12 reps of 115lb push press becomes when your max push press goes from 125lb to 145lb (or even 135lb).  Long story short, I will be using the Wendler 5-3-1 model (awesome link to it).  I will likely be doing these heavy "core" lifts 4 days a week and then supplementing them with crossfit workouts, probably shorter ones than usual, so I don't lose my cardio capacity. 

WOD:
3 rounds:
Run 400 yards*
50 Air Squats
25 KB Swings (35lb)
*2nd round run should be done carrying your kettlebell

Reminder: All KB swings should be over the head from now on.

From LIttleton

WOD
3 rounds:
10 Squats (205)
20 Supine Ring Rows

Scale 1: 185lb and seated or upright row (pick a weight)

From Littleton:

25 Deadlifts 175lb/115
25 GH Situps
25 KB Swings 32kg/20kg
25 Toes To Bar
25 Hang Power Cleans (155lb/103)

Scale 1:
(145/70 deadlift)
(24/16)
(125/83)

Scale 2:
(115/70 Deadlift)
Partial ROM GHDS’s
(20/12)
(95/63)


I am likely doing Scale 3:
Deads 175lb
KB Swing 45lb
Hang Power Clean: unsure, but maybe 135lb

The below is simply doing Wednesday's backwards

1-2-3-4-5-6-7-8-9-10
Thrusters (95lb)
Hands of Ground push ups
KB Swings (45lb)
Front Squat (95lb)
Sit Ups

Scale 1: 75lb on thrusters and front squat
Scale 2: Pick your weight