Using a pin loaded cable machine set the appropriate weight. Then attach the appropriate bar or attachment. Grab the attachment in an overhand grip, keep the elbows braced to the side of the body and scapula retracted extent the arms to full lock out and then return the weight to full flexion under control. Ensure you brace and inhale to form a pneumatic brace and use a compression breath on the exertion phase (Extension).

Olympic Lifting

Coach Burgener knows more about Olympic Lifting than anyone on this planet. If you want to improve your snatch and/or clean & jerk then you NEED to attend the CrossFit Specialty Course: Weightlifting. If you haven't heard of Coach B then you should slap yourself. Check out these CrossFit Journal articles for more info: The Burgener Warmup, The Stance, Clean & Jerk, Receiving The Bar, and Snatch Grip Position

Power Lifting

Improve your Deadlift, Bench Press and Backsquat with the CrossFit Specialty Course: Conjugate Methods. If Louie Simmons is good enough for the various NFL and NCAA football programs then he's good enough for you. Check out these CrossFit Journal articles for more info: Louie on the Conjugate System and Dynamic-Effort Day