Typical warm up should be performed with just the bar. Then perform 1-3 sets at a heavier weight to prepare your body for a heavy load (known as the work sets).  This load should not take away from your work sets, however it should be heavy enough for you to feel the weight.
Example of how to do a 5×5 set:
WEIGHT / REPS / SETS
45# / 5 / 2
95# / 5 / 1
135# / 3 / 1
185# / 5 / 5

- The goal is always to increase the weight of your work sets over time, week to week.

- Not remembering your weights from the last time is NOT an excuse.  Record them in your logs.(The ‘pyramid scheme’ of building up to a heavy weight, rarely allows you to increase your ‘end’ amount on the bar (over time), as when you finally approach the weights you should be using, you are severely fatigued and you only get in 5 reps at that ideal weight. However, it can aid the newbie lifter in finding a good point to begin, this all assuming their form stays solid.)

-Many of you speed and sprint through these strength sessions because you are obsessed with the met-con WOD, or you still have that ‘high repetition, light weights’ mentality stuck in your head that some ‘expert’ instructed you to do. “These so-called experts are the reason you see so many women doing sets of 10 with a weight they could do 20 or 30 times. They are being told by the experts that this is what it takes to “tone” the muscles. Instead, they are only wasting their time doing an exercise with a weight that is making no contribution to the fitness levels or the development of the muscle.” These strength periods are where real strength is gained and muscle adaption takes place.

Read up: Muscle Hypertrophy and Top 10 Reasons Heavy Weights Don’t Bulk Up the Female Athlete

STRENGTH WOD
5×5 Back Squats

WOD
Pullups 1-5-10-15-20-25
Pushups 25-20-15-10-5-1
For Time