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