Rear leg elevated resting on box to suit your height. Front foot far enough from the box so that when you bend down into the squat, your front knee always tracks over your foot, and you never lose sight of your toes. When this is weighted, you can either have a dumbell or kettlebell in the opposite hand from the forward leg, or you can have weights in both hands. This will be determined in the description of the exercise.

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