Wendler Week 2/Day 4 (final day of week 2)
Standing Overhead Press: again, my weights in ()
3 Reps @ 70% max (75lb)
3 Reps @ 80% max (85lb)
AMRAP @ 90% max (95lb)

-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

Other work:
3 Sets Max reps* Pike or Handstand Push Up - Basically trying to do handstand but if you can't then mimic then movement.  Also, when I say Max reps..pick a number you are shooting for each set that you think will be challenging, if you don't get it, rest a few seconds and finish the set up to your number

Thruster 3-3-2-2-1-1 (heavy baby!)    

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

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. 

Strength:
Press - 3RM
Work up to your 3 rep max, take as many sets as you'd like, post max

'Press' means NO leg help, only shoulders/arms

WOD:
CrossFit Benchmark: Annie
50-40-30-20-10
DU’s
Anchored Sit-Ups (I may do our standard sit up instead of anchored cuz I don't like them)

Scale 1: 3x Singles

*NOTE: DO NOT BE SCARED BY DOUBLE UNDERS... just scale it to singles