Stand upright and grab a light barbell, drop your chin to your chest and, while keeping your hips tucked under you, lower the bar as close to the floor as you can while curving your spine down, from top to bottom, pause, then recover by curling your spine back up; again while keeping your hips rolled under and the chin tucked. This movement is most effective when you picture the spine as being a string of pearls and attempt to move through the ROM vertebrae by vertebrae. It is possible to build up to bodyweight on this 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