As I explain in my comments, both the first and third optimizations are valid ways of framing PCA. However, I would not say that these are "equivalent" optimization problems, even if they do lead to the same approximation $Y$ of $X$.
The "least constrained" optimization problem that leads you to the approximation of $X$ that you're after is as follows:
$$
\min_Y \|X - Y\|_F \quad \text{s.t.} \quad \text{rank}(Y) \leq k. \tag{1}
$$
As it so happens, as long as $\text{rank}(X) \geq k$, the optimal value of $Y$ (which I'll call $Y^*$) will satisfy $\text{rank}(Y^*) = k$. In other words, you never "accidentally" or "luckily" end up with a $Y$ of a lower rank than the upper bound you set. In other words, this formulation gives you the same optimum as the problem
$$
\min_Y \|X - Y\|_F \quad \text{s.t.} \quad \text{rank}(Y) = k. \tag{2}
$$
Going from (1) to (2) is one way of applying a constraint to arrive at the same solution. Another way to apply a constraint is to use a "recipe" for the low-rank matrices $Y$. It turns out that a "natural" way to produce a matrix $Y$ with rank at most $k$ that approximates $X$ is to choose a subspace with dimension at most $k$, then use a projection matrix $Z$ to project the rows of $X$ onto that subspace. That is, set $Y = XZ$, where $Z$ is a projection matrix with $\text{rank}(Z) \leq k$. With that, we end up with the problem
$$
\min_Y \|X - XZ\|_F \quad \text{s.t.} \quad \text{rank}(Z) \leq k. \tag{3}
$$
As it so happens, as long as $\text{rank}(X) \geq k$, the optimal $Z$ here always turns out to be a rank-$k$ projection, and this projection so happens to be such that $\text{rank}(XZ) = k$. As such, this problem has the same solution as the further-constrained optimization
$$
\min_Y \|X - XZ\|_F \quad \text{s.t.} \quad \text{rank}(Z) = k. \tag{4}
$$
Unfortunately, these facts that "so happen" to hold are difficult to justify directly. The only proofs that I'm aware of use the truncated-SVD formula for the optimal approximation $Y$ in one way or another.
One fact that is straightforward to show, however, is the following:
Claim: If $Y = Y^*$ is the minimizer for $(1)$, then there exists a projection matrix $Z^*$ with rank at most $k$ such that $Y^* = XZ^*$.
If you're interested, I would suggest that you try to prove this yourself.