These three things are key, according to Ben Bergeron – Owner of CrossFit New England and coach of Katrin Davidsdottir, Brooke Wells, Cole Sager and Mat Fraser.  First, you must master the mechanics of the movement – the air squat, the dead lift, etc.; and then you must perform that movement with consistent proper mechanics before you move into performing the movement with intensity.  Keep this in mind each class that you participate in – MCI.