Train the major lifts. Deadlift, Squat, Press, Snatch, Clean & Jerk.

You need to take a look at how you train, assuming that you want to improve. Science, based on trial and error and cold hard facts, is our best resource to show us how to spend our valuable time and energy. Muscle allows us to execute productive applications of force on objects with our bodies. The fact is that muscle is what moves us, it burns more calories at a resting metabolic state, and the only way to get more muscle--without illegal substances--is work.

The major lifts are compound movements, using more than one joint and more than one muscle group. They produce the greatest physical change in our bodies because they create the maximum stimulus and result in the maximum response.

Through study and the application of knowledge you can increase your strength, as well as the size, endurance and power of your body. These video and CrossFit Journal links are just examples, exercise demos are available with simple explanations at the link from the title of this post as well.

The Deadlift: In the CrossFit Journal

The Squat: In the CrossFit Journal

The Press: The Overhead lifts in the CrossFit Journal

The Snatch: Skill Transfer Exercises for the Snatch in the CrossFit Journal

The Clean and Jerk: The Clean in the CrossFit Journal