It seems that the space you might put between the previous paragraph and the table using carriage return becomes attached to the table caption. The following has been effective for me (I couldn't get the bookmarks thing to work): I'm using Office 2013, but hopefully it works for earlier versions too. It's been driving me nuts! But I think I've cracked it....
1. Put your cursor at the beginning of the table or figure caption.
2. Do a backspace delete (i.e. delete the line of space before the caption)
3. Go to the end of the text of the paragraph before where your blank line was, and do carriage return to put the space back in.
4. Go back to the naughty cross-reference and right click, then click on update field. It should jump back to where it's supposed to be i.e. the problem carriage return is removed.
5. You might have to do this twice - I've had instances where two carriage returns were connected to the caption.
It also works when your paragraph formats itself according to the caption style: again, backspace from the caption, add the carriage return at the end of the naughty paragraph, and do the 'update field' on the cross-reference.